1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.

2. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder, squeezing at the top of the movement.

3. Lower the dumbbell back down to the starting position and repeat the movement with the opposite arm.

4. Continue alternating arms for the desired number of reps.

1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.

2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.

3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.

2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

1. Start by standing up straight with your feet shoulder-width apart and your arms extended in front of you, holding the EZ bar with an underhand grip.

2. Keeping your elbows close to your sides, slowly curl the bar up towards your chest, squeezing your biceps at the top of the movement.

3. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position, making sure to keep your elbows in the same position.

4. Repeat for the desired number of repetitions.

1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.

2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.

3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart.

4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.

5. Lower your forearms back to the starting position while keeping your entire body stationary.

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. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

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

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

3. Curl the cable attachment towards your shoulder by flexing your bicep. Keep your upper arm stationary and only move your forearm.

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

5. Repeat with the other arm.

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. 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.