STANDING BARBELL CURLS

Standing and holding a barbell or E-Z curl bar with an underhand grip, extend your arms with your elbows at your side. Keeping your elbows by your sides, bend your arms to slowly raise the weight up to your chest. Slowly lower the weight to the starting position, and repeat.

ALTERNATING DUMBBELL CURLS

Stand straight, and hold a dumbbell in each hand, by your sides, with a neutral grip (palms facing in). Flex the elbow on your left arm, keeping the upper arm in a stable, unmoving position, to raise the dumbbell. As the dumbbell raises in an arc, slowly twist your wrist, so that at the top of the movement your hand is in a palms-up position. Slowly lower the weight in reverse of the above motion, and just as you reach the bottom, begin the movement with your right hand in the same manner. Repeat for reps.

ISOLATION CURLS

Sitting on a bench with a dumbbell between your feet, rest your non working arm on the corresponding leg. Reach down, keeping your back straight, and grasp the dumbbell with your working hand, bracing the back of your elbow against the working side leg. Slowly bend your elbow to raise the weight. Lower under control, and repeat.

INCLINED DUMBBELL CURLS

Sit back on a bench inclined to about 45 degrees, with a dumbbell in each hand, and arms extended downward by your sides, (actually slightly behind you, due to the angle of the bench). Without moving your upper arms, slowly bend your elbows to raise the weights in an even arc until the weights are beside your chest. Lower the weights slowly and under control to the starting position, and repeat. Can also be done one arm at a time, or alternating.

HAMMER CURLS

Stand straight, and hold a dumbbell in each hand, by your sides, with a neutral grip, (palms facing each other). Flex your elbows, keeping your upper arms in a stable, unmoving position, to raise the dumbbells. Maintain the neutral grip throughout the entire movement, and you will find that this shifts some emphasis to the brachialis muscle, which lies just under the biceps, on the outside of your upper arm. Slowly lower the weight and repeat. Can be done both arms at once, or alternating one arm after the other.

PREACHER CURLS

Sit on a preacher bench, or a bench with a preacher pad attachment. Hang one arm over the pad, (both arms if you are using a barbell). Keeping the backside of your upper arm(s) firmly braced against the pad in a stable, unmoving position, bend your arm(s) to raise the weight. Slowly lower the weight and repeat.