Steps
Sit on bench with your feet firmly on the floor and your back straight.
Grasp a dumbbell in each hand with your palms facing each other.
Lower the dumbbells to your sides and slowly curl your arms up so your palms are facing up.
Squeeze your biceps at the top and slowly lower to the starting position.
Note: If possible use a short backed bench to help your posture.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand with and sit down with your back against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides, your palms facing your body.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner, lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp a dumbbell in each hand and sit back on the bench with your feet firmly planted on the floor.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise your right arm up towards your head.
In a controlled manner lower the weight and repeat with your left arm.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a dumbbell in each hand so your palms are facing up.
Extend your arms so they are at the sides of your body.
Keeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.
Lower your arm and repeat with your right arm.
Note: Do not swing your body as you perform this exercise.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand and sit down with your back against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Grasp a dumbbell in one hand and sit on a Stability Ball with your feet wide apart.
Bend forward leaning at the waist.
With the dumbbell in your hand, place your elbow against your knee.
Lower your arm so it is flat against your calves.
Curl your arm up to your chest keeping your elbow steady.
Return to starting position and change hands.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a barbell with palms up, about 12 inches apart.
Extend your arms fully against your thighs.
Keeping your elbows straight, raise the bar towards your chest until your forearms touch your chest.
Pause for moment and then return to the starting position.
Note: Lean up against a wall or post if you have problems keeping from swinging.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a barbell with palms facing up, approximately shoulder width apart.
Lower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.
Pause for a moment and then return to the starting position.
Note:Â Do not swing your hips or back during this exercise.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp a barbell with a shoulder width grip and lean face down against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbows straight, raise the bar up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Attach a short bar to a cable pulley set on the lowest setting.
Lie down on a mat or the floor with your feet touching the weight stack.
Grasp the bar with and palms facing up.
With your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest.
Pause for a moment contracting your biceps, and then return to the starting position.
Steps
Place a bungy under your feet and hold the handles palms forward in your hands.
Stand with your feet shoulder width apart, knees slightly bent and your abs drawn in.
Curl your arms up and down in an alternating motion, keeping your body straight.
As you become comfortable with the motion, increase your speed.
Note: Contract your biceps as you curl your arms up.
Steps
Adjust the seat of the machine so your elbows are correctly aligned with the rotation axis.
Press your arms against the pads and keep them stationary throughout the exercise.
Curl your forearms until your arms are fully flexed.
Slowly lower your arms back to the starting position.
Steps
Sit on a Stability Ball with your feet firmly on the floor in front of you.
Sit with your back straight, your shoulders back and your abs drawn in.
Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep.
Return to starting position and switch arms.
Note: Grasp the Medicine Ball with your fingers spread wide to balance the ball.
Steps
Sit on bench with your feet firmly on the floor and your back straight.
Grasp a dumbbell in each hand with your palms facing each other.
Lower the dumbbells to your sides and slowly curl your arms up so your palms are facing up.
Squeeze your biceps at the top and slowly lower to the starting position.
Note: If possible use a short backed bench to help your posture.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand with and sit down with your back against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides, your palms facing your body.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner, lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp a dumbbell in each hand and sit back on the bench with your feet firmly planted on the floor.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise your right arm up towards your head.
In a controlled manner lower the weight and repeat with your left arm.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a dumbbell in each hand so your palms are facing up.
Extend your arms so they are at the sides of your body.
Keeping your elbows locked lift your left arm to your chest so that your forearm touches your bicep.
Lower your arm and repeat with your right arm.
Note: Do not swing your body as you perform this exercise.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp dumbbells in each hand and sit down with your back against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Grasp a dumbbell in one hand and sit on a Stability Ball with your feet wide apart.
Bend forward leaning at the waist.
With the dumbbell in your hand, place your elbow against your knee.
Lower your arm so it is flat against your calves.
Curl your arm up to your chest keeping your elbow steady.
Return to starting position and change hands.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a barbell with palms up, about 12 inches apart.
Extend your arms fully against your thighs.
Keeping your elbows straight, raise the bar towards your chest until your forearms touch your chest.
Pause for moment and then return to the starting position.
Note: Lean up against a wall or post if you have problems keeping from swinging.
Steps
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Grasp a barbell with palms facing up, approximately shoulder width apart.
Lower your arms fully to above your thighs and bending only your elbows, raise the bar to your upper chest.
Pause for a moment and then return to the starting position.
Note:Â Do not swing your hips or back during this exercise.
Steps
Adjust an incline bench to a 45 degree angle.
Grasp a barbell with a shoulder width grip and lean face down against the bench, with your feet resting on the floor for support.
Allow your arms to hang down at your sides.
Keeping your elbows straight, raise the bar up towards your head, contracting your biceps.
In a controlled manner lower the weight and repeat.
Note: Practice steady movements in this exercise, be careful not to let your arms sway.
Steps
Attach a short bar to a cable pulley set on the lowest setting.
Lie down on a mat or the floor with your feet touching the weight stack.
Grasp the bar with and palms facing up.
With your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest.
Pause for a moment contracting your biceps, and then return to the starting position.
Steps
Place a bungy under your feet and hold the handles palms forward in your hands.
Stand with your feet shoulder width apart, knees slightly bent and your abs drawn in.
Curl your arms up and down in an alternating motion, keeping your body straight.
As you become comfortable with the motion, increase your speed.
Note: Contract your biceps as you curl your arms up.
Steps
Adjust the seat of the machine so your elbows are correctly aligned with the rotation axis.
Press your arms against the pads and keep them stationary throughout the exercise.
Curl your forearms until your arms are fully flexed.
Slowly lower your arms back to the starting position.
Steps
Sit on a Stability Ball with your feet firmly on the floor in front of you.
Sit with your back straight, your shoulders back and your abs drawn in.
Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep.
Return to starting position and switch arms.
Note: Grasp the Medicine Ball with your fingers spread wide to balance the ball.