1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.

2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.

3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.

4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.

1. Stand upright with your feet shoulder-width apart and your knees slightly bent. Hold a rope attachment with a neutral grip (palms facing each other).

2. Keep your elbows close to your sides and curl the rope towards your shoulders.

3. Squeeze your biceps at the top of the movement, then slowly lower the rope back down to the starting position, inhaling as you lower the weight.

4. Repeat for your desired number of repetitions.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.

1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.

2. Grasp the cable attachment with an underhand grip (palms facing up) and keep your elbows close to your sides.

3. Curl the cable attachment towards your shoulders by flexing your biceps. Keep your upper arms stationary and only move your forearms.

4. Hold the contraction for a second and then slowly lower the cable attachment back to the starting position.

1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.

2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.

3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.

1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.

2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.

3. Repeat the movement for the desired number of reps.

1. Stand in front of the cable machine with your feet shoulder-width apart.

2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.

3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.

4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.

1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.

2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.

3. Push your body back up by straightening your arms, returning to the starting position.