To do these, set up either standing or seated in the preacher ... great spider curl and preacher curl alternative, because it doesn't put as much strain on your biceps. To start, set a bench ...

So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Allow the dumbbell to rest on your palms, and avoid gripping with your fingers. Starting wi ...

Since we use our biceps for everyday activities, like picking up bags of groceries, we may think of the move as a no-brainer ...

That's especially true when it comes to training your big arm muscles with biceps curls. The biceps are not overly complicated muscles. They have two jobs: flex the elbow, and twist (supinate ...

Then curl the left arm up and lower it down. Alternate for 10 reps ... perform 7 bicep curls with full range of motion. Begin in a seated position with legs open. Hold a dumbbell in your right ...

Alternatively, you can be seated as long you can sit forward ... Remember, hammer curls are more than just an alternative to bicep curls. By incorporating this exercise into your routine, you ...

Machine: Seated arm curl What it does: This is a great alternative to traditional biceps curls with free weights, working the same muscles. Machine: Seated press What it does: In addition to ...

it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps brachii muscles (the long and short head of the biceps), to improve their roundness and strength ...

Just like the Arnold press variation of the overhead press for shoulders, Zottman curls are the bicep curl variation ... the juice out of the muscles. Seated Zottman curls Sit with your back ...