- Sit down on a slightly declined bench.
- Grab dumbbell and turn wrist so palms are facing torso. Locking elbows tight to the body.
- Starting from a completely straightened position, curl the dumbbell to a completely flexed position, ensure that movement only occurs at the elbow joint.
- Slowly lower the bar to starting position and repeat.
- Grab dumbbell and turn wrist so palms are facing torso. Locking elbows tight to the body, and slightly in front of the torso.
- Starting from a completely straightened position, curl the dumbbell to a completely flexed position, ensuring torso and shoulders stay still, and movement only occurs at the elbow joint
- Slowly lower the bar to starting position and repeat.
- Lying face down on a bench angled at 54 degrees, grab bar and straighten arms completely.
- Moving only at the elbow, flex the bicep to curl the bar up as far as possible, squeezing hard at the contracted position.
- Lower bar slowly to staring position and repeat.
- Sitting in a preacher curl machine, rest upper arms on bench and wedge upper armpit on bench.
- With arms fully extended, curl the dumbell to fully flexed position whilst only moving at the elbow.
- Slowly lower the dumbbell to the starting position and repeat.
- Sitting in a preacher curl machine, rest upper arms on bench and wedge upper armpit on bench.
- With arms fully extended, curl the bar to fully flexed position whilst only moving at the elbow
- Slowly lower the bar to the starting position and repeat.
- Adjust pulley height so it’s about a foot above your shoulders.
- Gripping the handles with an underhand grip, position yourself so your arms are fully extended and parallel to the floor and feet shoulder width from each other.
- Moving only at the elbow joint, flex biceps until the biceps and the forearm touch.
- Slowly straighten elbow to starting position and repeat.