One Arm Bicep Concentration on Stability Ball with Dumbbell
Grasp a dumbbell in one hand and sit on a Stability Ball with your feet wide apart. Bend forward leaning at the waist. With the dumbbell in your hand, place…
Biceps Curl: Dumbbell (Reverse)
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand with palms facing down. Keeping your arms at…
Biceps Curl: Squat with Dumbbell
This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise. Stand with your feet shoulder width apart, your knees slightly bent…
Biceps Curl: Stability Ball with Dumbbell (seated)
This version of a biceps curl uses a Stability Ball. Exercises preformed with Stability Balls encourage better posture and core muscle development. Grasp a dumbbell in each hand while sitting on…
One Arm Bicep Curl with Olympic Bar or Barbell
Stand with your feet shoulder width apart and your knees slightly bent. Grasp an Olympic bar (empty weight bar) in the middle with one hand so that the bar is…
Biceps Curl: Machine
Adjust the seat of the machine so your elbows are correctly aligned with the rotation axis. Press your arms against the pads and keep them stationary throughout the exercise. Curl…
Preacher Curl: Dumbbell (Zottman)
Sit at a Preacher Curl Bench. Grasp a dumbbell in your hand with your palms facing up. Extend your arm fully along the bench. Curl your arm up turning your…
Zottman Curl with Dumbbells
Stand with your feet shoulder width apart, your knees slightly bent and your and your abs drawn in. Grasp a dumbbell in each hand with your palms facing each other.…
Wide Grip Standing Biceps Curl with Barbell
This is a wide grip version of a biceps curl. The wider grip targets the lateral or outer portion of the muscle. Stand with your feet shoulder width apart, your…
Preacher Curl: Dumbbell (Two Arm)
A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms. This version of the exercise uses dumbbells. Adjust the seat of…
Standing One Arm Curl Over Incline Bench with Dumbbell
This exercise is a great alternative to the Preacher Curl. Stand in front of an incline bench so your arm is resting on the top of the angled portion of…
Standing One Arm Bicep Curl with Cable
This is a single arm version of a bicep cable curl. Cable machines are great for helping you learn proper form while building muscle. Attach a stirrup bar to a…