Zottman Preacher Curl
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbel...
Biceps
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Zottman Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to...
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 f...
Two-Arm Dumbbell Preacher Curl
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbel...
Standing One-Arm Dumbbell 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 h...
Standing One-Arm Cable Curl
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so ...
Standing Inner-Biceps Curl
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs s...
Standing Dumbbell Reverse Curl
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be ...
Standing Concentration Curl
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with...
Standing Biceps Stretch
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face d...
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