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 ...

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 ...

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 ...

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 ...

Most people include the bicep curl in their workout routine to ramp up muscle growth in the biceps. The bicep curl is a classic, popular, and simple exercise you can do at home or in the gym.

Alternate sides. (3 sets, 30/20/10 reps) #3. Seated Machine Shoulder Presses ... (3 sets, 30/20/10 reps) #24. Machine Bicep Curls: Sit in the machine and grasp the handles. Lean forward and ...

Concentration curls: This variation is performed seated, holding a dumbbell in one hand. The upper body leans forward slightly, with the elbow placed on the inside of the same side knee, arm straight.