4 Sets 10 Reps
Preparation
Grasp barbell with shoulder width underhand grip.
Movement
With elbows to side, raise barbell until forearms are vertical.
Lower until arms are fully extended. Repeat.
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| Incline Dumbbell Curls |
4 Sets 8 reps
Preparation
Sit back on an incline bench with a dumbbell in each hand held at arms length.
Movement
While holding the upper arm stationary, curl the weights forward while contracting the biceps.
Slowly bring the dumbbells back to starting position.
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| Preacher Curl |
4 Sets 8-10 Reps
Preparation
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip.
Movement
Raise bar until forearms are vertical. Lower barbell until arms are fully extended.
Repeat.
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| Concentration Curls |
2 Sets 8-10 Reps
Preparation
Sit on bench. Grab dumbbell and place between feet.
Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Movement
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.
Continue with opposite arm.
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| Barbell-Curl 21s |
2 Sets 21 Reps
Preparation
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders-width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Movement
Curl upward until you make a 90-degree angle at your elbow.
Return and repeat.