Hammer curls
Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat.
Bicep curls
Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing up. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat.
Chin-ups
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Pull your body up towards the bar until your chin is above the bar, then lower yourself back down and repeat.
Incline curls
Lie on an incline bench with your arms hanging down and holding dumbbells with your palms facing in. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat.
Resistance band curls
Stand on a resistance band with your feet shoulder-width apart and hold the handles with your palms facing up. Curl the bands up towards your shoulders, keeping your elbows close to your body. Lower the bands back down and repeat.
Preacher curls
Sit on a preacher curl bench with your upper arms resting on the pad and holding a barbell with your palms facing up. Curl the bar up towards your shoulders, keeping your elbows close to the pad. Lower the bar back down and repeat.
Concentration curls
Sit on a bench with your legs spread apart and holding a dumbbell with your palm facing in. Rest your elbow on the inside of your thigh and curl the weight up towards your shoulder. Lower the weight back down and repeat.
Zottman curls
Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Curl the weights up towards your shoulders, then rotate your wrists so your palms face down and lower the weights back down. Repeat, this time rotating your wrists so your palms face up.
Spider curls
Lie face down on an incline bench with your arms hanging down and holding dumbbells with your palms facing up. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat.
Barbell curls
Stand with your feet shoulder-width apart and hold a barbell with your palms facing up. Curl the bar up towards your shoulders, keeping your elbows close to your body. Lower the bar back down and repeat.
NOTE: Remember to use proper form and technique for each exercise, and start with lighter weights and fewer repetitions, gradually increasing over time
