1. DUMBBELL CURL
Stand with a free weight in each hand, arms at your sides, and palms looking ahead.
Twist the loads up towards your shoulders while keeping your elbows near your body.
slowly lower the hand weights back to the beginning position.
2. ONE ARM DUMBELL PREACHER CURL
Sit on an evangelist seat with one arm laying on the cushion, holding a free weight.
Twist the hand weight towards your shoulder, keeping your upper arm fixed.
Bring down the hand weight back to the birth position.
3. CONCENTRATION CURLS
Sit on a seat, spread your legs, and lean one arm against your internal thigh, holding a free weight.
Twist the free weight up towards your shoulder while keeping your upper arm still.
Bring down the free weight back to the beginning position.
4. CABLE BICEPS CURL
Stand confronting a link machine with a straight bar or rope connection set at the absolute bottom.
Get the handle with your palms looking up, and twist the bar towards your shoulders.
Gradually further the bar down.
5. HAMMER CURL
Stand with a free weight in each hand, arms at your sides, palms confronting your body.
Twist the loads up while keeping your palms confronting one another.
Bring the free weights back to the beginning position.
6. CABLE PREACHER CURL
Sit at a minister’s twist machine or seat, with a link joined to the low pulley.
Grasp the handle and twist it towards your shoulders.
Lower the handle down in a controlled way.
7. CABLE REVERS CURL
stand confronting a link machine with a straight bar connection.
Grasp the bar with palms confronting it and twist it towards your shoulders.
Lower the bar.
8. BICEPS CURL
Stand with feet shoulder-width separated, arms at your sides, palms looking ahead (like the free weight twist).
Twist the two arms up towards your shoulders.
Gradually further the loads down.
9. BICEPS MACHINE CURLS
Sit at the bicep twist machine with your back against the cushion, changing the seat level if vital.
Handle the handles or cushions and twist them towards your shoulders.
lower the handles down.
Tips
1. A minimum of 8 times and a maximum of 18 times, those who want to lose weight should do more.
2. Exhale while lifting the weight and inhale while lowering it.