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...

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.

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.