sTANDING HAMMER CURLS  

Step 1: Stand up straight with the dumbbells by your sides

Step 2: Turn your hands so your palms are facing your body

Step 3: Bend your arms slightly to take tension into the biceps

Step 4: Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible

Step 5: Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position

Step 6: Complete 3-4 sets of 8-15 repetitions

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 Seated Dumbbell Curls

Step 1: Sit on the end of a bench

Step 2: Pick up dumbbells and let them hand by your sides with your palms facing up

Step 3: Bend the arms slightly to take up the tension in the biceps

Step 4: Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible

Step 5: Squeeze the biceps hard, and then slowly lower the weight back to the starting position

Step 6: Complete 3-4 sets of 8-12 repetitions

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Ez Bar preacher curls  

Step 1: Grab the E-Z curl bar at the close inner handle. Have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.

Step 2: With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z curl bar at shoulder length. This will be your starting position.

Step 3: As you breathe in, slowly lower the bar until your upper arm is extended and the biceps are fully stretched

Step 4: As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second

Step 5: Complete 3-4 sets of 8-12 repetitions

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Bar Cable Curls

Step 1: Attach a cable curl bar to a low pulley

Step 2: Grab the cable bar with your palms facing up

Step 3: While holding your arms stationary, curl the weights will contracting the biceps as you breath out. Only the forearms should move

Step 4: Slowly begin to bring the curl bar back to starting position as you breathe in

Step 5: Complete 3-4 sets of 8-15 repetitions

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Vertical Press

Step 1: Add weight by putting plates on each side

Step 2: Adjust the seat

Step 3: Sit down and grip the handles

Step 4: Lift the weight by extending the arms without hyper-extending the elbows

Step 5: Lower the weight down slowly

Step 6: Complete 3-4 sets of 8-12 repetitions

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