Standing Barbell Curls

To work out the biceps and forearms, grab a barbell in an underhand grip. While keeping your elbows close to your body, curl the barbell towards you. When you get to the top, you should hold the position to maximize contraction. Lower the weight slowly down and repeat. 

Standing Dumbbell Curls

Starting with your palms facing each other, curl dumbbells towards your shoulders. As you are moving the dumbbells toward your shoulders, you will rotate your palms so they face behind you. 

Dumbbell Hammer Curls

In the same starting position as standing dumbbell curls, you will need to lift the weight towards you without rotating your hands. 

Incline Dumbbell Curls

Sit on an incline bench with a set of dumbbells. With your feet planted firmly on the ground and the dumbbells hanging by your side, lift the weight up to your shoulders. This exercise will require less weight, since you will be isolating and stretching the biceps more. 

Preacher Curls

With your arms hanging over a preacher bench, you will need to lift the weight towards your shoulders while keep the back of your arms on the padding. You will lower the weight until your arms are fully extended and your biceps get a good stretch before lifting the weight again.

Concentration Curls

Using only one dumbbell, you will need to sit on a bench with your elbow on your knee and your curling arm straight. Your other hand should be on your thigh for support. Next, you will will curl the weight towards your chest to about shoulder level. Hold the contraction and release. 

Skull Crushers

Lie down on a flat bench and hold a barbell as if you were going to bench press. You will lower the barbell towards your skull in an arcing motion while only moving your forearms. Then, you will lower the weight to about an inch away from your forehead. Next, press the weight away from your body in the reverse motion.

Close Grip Bench Press

Lie on a bench with a narrow grip on a barbell. Now, lower it to your chest and then press away but do not bounce the weight off of your chest. 

Tricep Dumbbell Extensions

Raise one dumbbell over your head and lower it behind the back of your neck until it reaches a 90 degree angle. Press it back up to the sky and repeat. 

Reverse Curls

Grab a barbell with your palms facing behind you. Lift the weight towards your shoulders and hold. Lower the weight slowly and repeat.

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