Biceps One-at-a-time Curl
Take a dumbbell in each hand, palms facing forward.
One arm at a time, lifting a dumbbell by bending the elbow and lower back after a short break.
Alternate manually after full movement is finished.
Biceps Curl alternating
Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.
Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly down after a short pause, start raising another.
Try not to offend the upper body in order to help you lift weights.
Inner-Bicep Curl
Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.
Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.
Try not to offend the upper body in order to help you lift weights.
Biceps Curl
Stand up and hold a dumbbell with both hands on the side of your body, palms facing each other.
Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.
Try not to offend the upper body in order to help you lift weights.
Hammer Curl
Take a dumbbell in each hand on the sides of your body, palms facing your body.
Raise both dumbbells by bending your elbows and lower them after a short pause.
Keep your arms still long.
Seated Biceps Curl alternating
Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.
Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly back down after a short pause, start raising another.
Try not to offend the upper body in order to help you lift weights.
Biceps Curl sitting
Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.
Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.
Try not to offend the upper body in order to help you lift weights.
Alternate Incline Bicep Curl
Sit on an incline bench and hold a dumbbell with both hands down, palms facing each other.
Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly back down after a short pause, start raising another.
Try not to offend the upper body in order to help you lift weights.
Incline Bicep Curl
Sit on an incline bench and hold a dumbbell with both hands down, palms facing each other.
Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.
Try not to offend the upper body in order to help you lift weights.
Incline Bench Bicep Curl
Sit on an incline and hold a dumbbell in each hand on the sides of your body, palms facing each other bench.
Raise both dumbbells until they reach your shoulder and lower back down after a short pause levels.
Try not to offend the upper body in order to help you lift weights.
Biceps Curl concentration
Stand behind an incline bench and rest one arm on the back support while holding a dumbbell, palm up.
Lift the dumbbells up to your shoulder and lower back after a short break.
Only your forearms should move throughout the year.
Sitting Inner-Bicep Curl
Sit on a bench and hold a dumbbell with both hands on the side of your body, palms facing each other.
Raise both dumbbells until they reach the height of your shoulders and slowly lower down after a short pause.
Try not to offend the upper body in order to help you lift weights.
Seated Concentration Curl
Sit on a bench, an arm rest against your thigh and hold a dumbbell with this hand down between his legs, palm facing the other leg.
Lift the dumbbells up to your shoulder and slowly lower back down after a short pause.
Alternate after a set.
Try not to offend the upper body can to help you lift the weight.
Curl dumbbells sitting isolated
Sit on one end of the bench, hold a dumbbell with your hand and place the elbow of the hand (extended) against the front of your thigh.
Lifting a dumbbell until it reaches the height of your shoulders and slowly lower back down after a short pause. Alternate after a set.
Try not to offend the upper body in order to help you lift the weight.
Preacher Curl Biceps (Grip supination)
Place one arm against the arm mounting each other at an angle of 90 degrees and grab a dumbbell in each hand, palms up.
Lift the dumbbells alternately until your forearms are parallel to the floor and cut down again after a short break.
Try not to offend the upper body in order to help you lift weights.
Biceps Curl (Neutral Grip)
Place one arm against the arm mounting each other at an angle of 90 degrees and grab a dumbbell in each hand, palms facing each other.
Lift the dumbbells alternately until your forearms are parallel to the floor and cut down again after a short break.
Try not to offend the upper body in order to help you lift weights.
Bench alternate Biceps
Lie face down on a high bench and hold a dumbbell with both hands right below your shoulders.
Lifting a dumbbell until it reaches the height of your shoulder while lowering slowly down after a short pause, start raising another.
Try not to offend the upper body in order to help you lift weights.
Biceps Curl Supine
Lie on your back on a bench and hold a dumbbell in each hand on each side of the body below the height of the body, palms up.
Raise the dumbbells until they reach the size of your body and the lower slowly down after a short pause.
Exhale as you lift and inhale when lowering back.
