Biceps: Dumbbell

Incline dumbbell curls

Start: Bench raised at about 45 degrees arms out to side and palms facing up

Finish: Curl palms up to full completion

One arm preacher curls

Start: Armpit rested into pad of bench, palm facing up and arm extended

Finish: Raise palm up towards shoulder until full completion

Reverse curls

Start: Feet hip width apart, palms facing thighs and arms extended

Finish: Raise arms upwards, keeping elbows from raising up

Seated concentration curls

Start: With arm extended, palm up and back of arm rested on leg

Finish: Raise dumbbell up while keeping back of arm rested on leg

Seated Zottman curls

Start: Palms facing upwards and arms extended by sides with shoulders back

Finish: At top of completion of curl, turn palms so they are facing the floor,
reverse curl down and then repeat by turning palms facing up to start position

Hammer Curls

Start: Feet hip width apart, shoulders back and arms extended by side
palms facing each other

Finish: Raise dumbbells up while palms face each other and elbows stay down

Standing Curls

Start: Feet Hip width apart, arms extended by side with palms facing up

Finish: Curl dumbbells upwards while keeping shoulders back and elbows close to body

Seated Curls

Start: Shoulders back, feet hip width apart, arms extended by side
with palms up holding dumbbells

Finish: Curl palms up while keeping elbows close to side and shoulders back
without swinging arms and elbows