Barbell Curl
Primary Muscle(s): Biceps
Category: Barbell
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
Hold the contracted position for a second and squeeze the biceps hard.
Slowly bring the weight back down to the starting position.
Dumbbell Curl
Primary Muscle(s): Biceps
Category: Dumbbells
Stand up straight with a dumbbell in each hand at arm's length.
Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
Lower to original position and repeat with opposite arm
Dumbbell Hammer Curl
Primary Muscle(s): Biceps
Category: Dumbbells
Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
Slowly lift the dumbbell up to chest height
Return to starting position and repeat.
Kettlebell Goblet Curl
Primary Muscle(s): Biceps
Category: Kettlebells
Stand up straight with a kettlebell in both hands in front of your pelvis.
Raise the kettlebell bending your arms at the elbow until the kettlebell is level with your chest.
Lower to the starting position and repeat.
Kettlebell Concentration Curl
Primary Muscle(s): Biceps
Category: Kettlebells
Sitting on a chair with your legs apart, rest your arm against your thigh and hold the kettlebell with your arm extended towards the floor.
Bending your arm at the elbow, lift the kettlebell until your palm faces your shoulder.
Lower to the starting position and repeat.
Kettlebell Preacher Curl
Primary Muscle(s): Biceps
Category: Kettlebells
Stand behind a bench, with your chest leaning over the edge of the bench.
With one arm resting on the bench, hold the kettlebell, bending the arm at the elbow.
Lower your arm using the bench as a guide, keeping your forearm straight.
Return to the starting position and repeat.
Kettlebell Single Arm Curl
Primary Muscle(s): Biceps
Category: Kettlebells
Stand up straight with a kettlebell in one hand with your forearm facing out.
Raise the kettlebell, bending your arm at the elbow and keeping your forearm vertical until your palm faces the shoulder.
Lower to the starting position and repeat.