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Biceps

Reverse Barbell Preacher Curls

► Exercise Instructions 1. With your palms down and hands are shoulder width apart, grab an EZ-bar and place the upper part of both arms on top of the preacher bench and extend your arms, then while exhaling curl the weight up until your…

One Arm Dumbbell Preacher Curl

► Exercise Instructions 1. Grab a dumbbell with the left arm at shoulder length and place the upper arm on top of the preacher bench or the incline bench then as you inhale lower it until your upper arm is extended and the biceps are…

Overhead Cable Curl

► Exercise Instructions 1. Select a suitable weight at the pulley machine and make sure it is the same amount at each side then adjust the height of the pulleys to be higher than your shoulders. With palms facing towards the ceiling and…

Standing One-Arm Cable Curl

► Exercise Instructions 1. With your arm is supporting the weight grab the single handle next to the low pulley machine and ensure that your upper arm is stationary, and vertical to the ground with elbows in and palms facing forward.…

Standing Biceps Cable Curl

► Exercise Instructions 1. Hold a cable curl bar connected to a low pulley and while standing up straight grab the cable bar with palms facing up at shoulder width and keeping the elbows close to your torso. 2. Then as you hold your…

Cable Hammer Curls – Rope Attachment

► Exercise Instructions 1. Standing up straight at around 30 centimeters away from the machine while facing it, connect a rope attachment to a low pulley and grasp it with a palms-in grip while keeping the natural arch of the back and…

Lying Cable Curl

► Exercise Instructions 1. With both hands palms facing up and at shoulder width, grab a straight bar or E-Z bar attachment that is connected to the low pulley, then lay flat on your back on top of an exercise mat in front of the weight…

Alternate Hammer Curl

► Exercise Instructions: 1. Hold a dumbbell at arm’s length in each hand with palms facing your torso while standing up straight then while exhaling and as you hold your upper arm stationary, curl the right weight forward and keep going…

Dumbbell Alternate Bicep Curl

► Exercise Instructions : 1. Hold a dumbbell in each hand at arm’s length with palms facing your thighs and ensure that your elbows are close to your torso while standing up straight, then as you hold your upper arm stationary, curl the…

EZ-Bar Curl

► Exercise Instructions 1. With palms facing forward hold an EZ curl bar at the wide outer handle and stand up straight. 2. While exhaling and with your upper arm is stationary, curl the weights forward while contracting the biceps,…