Standing Barbell Curl
1. Stand holding a barbell with both hands shoulder width apart (underhand grip) and knees slightly bent.
2. With the bar at arms length almost touching your upper thighs, curl it up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.
– This bicep exercise can also be performed using an EZ-Curl bar.
– This exercise is likely the most common to be done with terrible form. Your back should remain straight and upright at all times. For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.
Alternating Dumbbell Curls
1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
– This exercise can also be performed seated on any bench with a straight back as well as an incline bench.
Dumbbell Preacher Curl
1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.
– This exercise can also be performed using a barbell or an EZ-Curl bar.