Bicep
Alternating Dumbbell Bicep Curls
Banded Curls
Cable Bar Curls
Circle Curls (Hammer to Outside Curl)
Circle Curls (Outside to Hammer Curl)
Concentration Curl
Drag Curls
DB Curl Burnout
Dumbbell Curl to Drag curl
Grab two dumbbells and hold them with your palms up in front of your legs. Curl up towards your bicep then back down to starting position, then drag elbows up your body to holding the dumbbell 90 degrees, squeezing biceps at the top, then lowering back down. Keep...
Hammer Cable Rope Curls
Hammer Curl
High Cable Curl
Incline Bench Bar Curls
Using a barbell or weighted bar, lay on a bench set on an incline. Holding the bar in front of you and the bench palms up, curl towards your bicep and back down to starting.
Incline Dumbbell Bench Curls (alternating)
Laying Bench Curls
Low Cable Curl
Plate Curls
Preacher Curl
Reverse Curls
Rope Curls
Using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other. Pull and curl rope towards biceps, then back down returning to starting position.
Seated Cable Bar Curls
Attach a bar to the lowest notch on the cable and sit down. Rest your elbows on your knees and hold the bar in front of you with your palms up, then curl the bar in towards your body and back to starting position.
Single Arm Preacher Curl
Using a preacher curl machine, grab handle with one hand and curl towards bicep and back down. Repeat using your other arm.