To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side. Now adjust the height of the pulleys on each side and make sure that they…
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…
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until…
Lying Supine Dumbbell Curl
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip). While keeping the arms…
Hammer Plate Curl
Start by standing straight with a weighted plate held by both hands and arms fully extended. For the best results, grab the weighted plate at 3:00 and 9:00 o’clock position. Your feet should be shoulder width apart from each other and the weighted plate at…
EZ Bar Curl
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your…
Dumbbell Biceps Curl
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and…
Concentration Curls
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right…
Close Grip EZ Bar Curl
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close…
Biceps Curl to Shoulder Press
Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. Initiate the movement…