Dumbbell Biceps Curl A beginner-friendly exercise that targets the biceps. How to do it: – Hold a dumbbell in each hand. – Keep your elbows close to your body. – Curl the weights towards your shoulders. – Lower them slowly. Reps: 3 sets of 10–12 reps.
Hammer Curl Works the biceps and brachialis, helping develop stronger-looking arms. How to do it: – Hold dumbbells with your palms facing each other. – Keep your elbows close to your sides. – Lift the dumbbells without swinging your body. – Lower them with control. Reps: 3 sets of 10–12 reps.
EZ-Bar Curl A popular exercise for training the biceps using an EZ-bar. How to do it: – Hold the bar with a comfortable grip. – Keep your elbows close to your body. – Curl the bar upwards. – Lower it slowly without swinging. Reps: 3 sets of 10–12 reps.
Preacher Curl The preacher bench supports your upper arms and helps you perform controlled curls. How to do it: – Rest your upper arms on the preacher pad. – Curl the weight upwards. – Lower it slowly. – Avoid locking your elbows forcefully. Reps: 2–3 sets of 10–12 reps.
Cable Biceps Curl Cable curls provide resistance throughout much of the movement. How to do it: – Stand facing the cable machine. – Hold the handle with your palms facing upwards. – Curl the handle towards your shoulders. – Return slowly to the starting position. Reps: 2–3 sets of 10–12 reps.
Incline Dumbbell Curl This variation trains the biceps with your arms positioned slightly behind your torso. How to do it: – Sit on an incline bench with your back supported. – Let your arms hang naturally. – Curl the dumbbells without moving your elbows forward excessively. – Lower the weights slowly. Reps: 2 sets of 10–12 reps.