6. Seated Dumbbell Curls.
How To Do Seated Dumbbell Curls
Starting position: Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Rotate the palms of the hands so that they are facing your torso.
Form: While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
Personal Training Tips
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
7. Standing One Arm Cable Curls.
How To Do Standing One-Arm Cable Curls
Starting position: Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
Form: Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling.
Tip: Only the forearm should move.
Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
8. Close Grip Chin Ups.
How To Do Close grip chin ups
Starting position: find a straight bar that you can comfortably reach from a standing position. Grip the bar with an underhand/supinated grip (your palms should be facing you). Keep the hands about 4-6 inches apart; they should be right outside your chin on either side.
Form: An important aspect of chin ups, is getting your chin up over the bar. While this isnít a dire necessity, if you donít at least get your chin up to touch the bar, you canít call the rep complete.
Personal Training Tips
If you are strong enough to do weighted pull ups or chin ups, add some weight either by crossing your feet and placing a dumbbell between your ankles, or hanging a couple plates from a weighted belt. A weighted belt should have a chain on one end and a loop on the other end, to which you should hook the chain. Put the chain through the hole in the middle of the plates and clasp the chain to the loop.
9. Incline Barbell Curls.
How To Do Incline Barbell Curls
Starting position: Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line.
Form: While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement.
After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
Personal Training Tips
You can perform this exercise using an E-Z bar or dumbbells.
10. Reverse Plate Curls.
How To Do Reverse Plate Curls
Starting position: Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side.
Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area.
Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling.
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How To Do Seated Dumbbell Curls
Starting position: Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Rotate the palms of the hands so that they are facing your torso.
Form: While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
Personal Training Tips
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
7. Standing One Arm Cable Curls.
How To Do Standing One-Arm Cable Curls
Starting position: Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
Form: Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling.
Tip: Only the forearm should move.
Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
8. Close Grip Chin Ups.
How To Do Close grip chin ups
Starting position: find a straight bar that you can comfortably reach from a standing position. Grip the bar with an underhand/supinated grip (your palms should be facing you). Keep the hands about 4-6 inches apart; they should be right outside your chin on either side.
Form: An important aspect of chin ups, is getting your chin up over the bar. While this isnít a dire necessity, if you donít at least get your chin up to touch the bar, you canít call the rep complete.
Personal Training Tips
If you are strong enough to do weighted pull ups or chin ups, add some weight either by crossing your feet and placing a dumbbell between your ankles, or hanging a couple plates from a weighted belt. A weighted belt should have a chain on one end and a loop on the other end, to which you should hook the chain. Put the chain through the hole in the middle of the plates and clasp the chain to the loop.
9. Incline Barbell Curls.
How To Do Incline Barbell Curls
Starting position: Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line.
Form: While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement.
After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
Personal Training Tips
You can perform this exercise using an E-Z bar or dumbbells.
10. Reverse Plate Curls.
How To Do Reverse Plate Curls
Starting position: Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side.
Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area.
Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling.
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