Biceps Curl

Recommended reps:
3 sets of 6 to 10 reps

1. Sit or stand with good posture. Keep your shoulders back and down.
2. Hold a dumbbell in each hand. Keep your arms at your sides, with your elbows tucked close to your sides, and your palms facing forward.
3. Slowly bend your elbow to curl the dumbbells up to your shoulders. Don’t bend your wrist.
4. Hold for a moment, then slowly lower your arms. That’s one rep.

Reverse Biceps Curl

Recommended reps:
3 sets of 6 to 10 reps

1. Sit or stand with good posture. Keep your shoulders back and down.
2. Hold a dumbbell in each hand. Keep your arms at your sides, with your elbows tucked close to your sides. But this time, your palms will face back. When you look down, you should see the tops of your hands.
3. Slowly bend your elbow to curl the dumbbells up to your shoulders, keeping your palms back. Don’t bend your wrist.
4. Hold for a moment, then slowly lower your arms. That’s one rep.

Hammer Curl

Recommended reps:
3 sets of 6 to 10 reps

1. Sit or stand with good posture. Keep your shoulders back and down.
2. Hold a dumbbell in each hand. Keep your arms at your sides, with your elbows tucked close to your sides and your palms facing in toward your body. You should be holding the dumbbell like, you guessed it, a hammer.
3. Slowly bend your elbows to curl the dumbbells up to your shoulders, keeping your palms back. Don’t bend your wrists.
4. Hold for a moment, then slowly lower your arms. That’s one rep.