1.

STANDING DUMBBELL CURL

 Stand holding a dumbbell in each hand with your arms hanging by your
sides.
 Ensure your elbows are close to your torso and your palms facing forward.
 Keeping your arms stationary, exhale as you curl the weights up to
shoulder level while contracting your biceps.

2. HAMMER CURL

 Let a pair of dumbbells hang at arm’s length next to your sides with your
palms facing your thighs.
 Don’t move your arms. Instead, bend your elbows and curl the dumbbells
as close to your shoulders as possible.
 Pause at the top – remember to squeeze – before slowly lowering the
weight back to the starting position.
3. INCLINED DUMBBELL CURL

Start by lying with your back against a bench that is set to a 45-degree incline.

Bend your elbows and curl the dumbbells as close to your shoulders as you can.

Next, lower the weight (slowly) back to your starting position, ensuring you
completely straighten your arms.

4. ZOTTMAN CURL

With your dumbbells hanging by your side, turn your arms so your palms face
forward.

Without moving your upper arms, bend your elbows and curl the dumbbells
towards your shoulder.

Pause, then rotate the dumbbells so your palms face forward before slowly
returning back to your starting position.
5. BARBELL BENT-OVER ROW

 With slightly flexed knees, hinge over from the hips.

 Maintain a neutral spine with your hands shoulder-width apart.
 Think about pulling your elbows behind you and hold for one second
before controlling the load back down.
 Ensure the line of the pull is into the belly button not into the sternum.

6. REGULAR EZ BAR CURL

 Hold the EZ bar in front of your thighs with an underhand, shoulder-width

grip.
 As you breathe in, curl the bar until your hands are at your shoulders.
 Squeeze your bicep then lower under control.
7. CONCENTRATION CURL

 Sit on a bench and rest your right arm against your right leg, letting the
weight hang down.
 Curl the weight up, pause, then lower. Repeat with other arm.

8. BARBELL CURL

 Grab a barbell with a shoulder-width grip and let it hang in front of your
thighs.
 Brace your core as you curl the bar up to your chest, keeping your upper
arms stationary. Return under control to the start position.
9. OVERHEAD PRESS

 Position your feet close together and lift the barbel/dumbbell up to your
shoulders, palms facing forward.
 Press the barbell/dumbbell above your head explosively until your arms
are fully extended, then lower the weight under control.