Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position. While holding the…
Suspended Curl (TRX)
Adjust the straps to put the handles around chest height. Facing the suspension system, grasp the handles with a supinated (underhand) grip. Keeping your body rigid, lean back allowing your elbows to straighten. This will be your starting position. Perform the movement by flexing the…
One Arm Plank Dumbbell Biceps Curl
Place a dumbbell on the ground and set-up in the “up” position of a push-up: arms extended, back and neck in a straight line, and core tight, so that your right hand is a few inches to the left of the dumbbell. Keep your feet…
Biceps SMR (Brachialis SMR with Foam Roller)
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight…
Barbell Curls Lying Against Incline Bench
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out…
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl…
Standing One Arm Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at…
Spider Curl
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off. Move to the front side of the preacher bench…
Seated Dumbbell Curl
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding…
Preacher Curl 7x7x7
Grasp a dumbbell in each hand and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the…