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.
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.
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.
Reverse curls
Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing down. 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.
Isometric holds
Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Curl the weights up halfway and hold the position for 10-15 seconds before lowering the weights back down.
Towel curls
Hold a towel with your hands shoulder-width apart and loop it over a sturdy object such as a door handle or pole. Stand with your feet shoulder-width apart and step back until there is tension in the towel. Curl the towel up towards your shoulders, keeping your elbows close to your body. Lower the towel back down and repeat.
Diamond Push-ups
Start in a plank position with your hands close together and your fingers forming a diamond shape. Lower your body towards the floor by bending your elbows, then push yourself back up 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.
NOTE: Remember to use proper form and technique for each exercise, and start with lighter weights and fewer repetitions, gradually increasing over time
