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 ...

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 ...

For instance, one dumbbell curl. What is a set ... For a complete, balanced fitness program, try to alternate your arm-strengthening routine with exercises that target your lower body and core.

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To do bicep curl that targets biceps, stand with dumbbells at your ... Back pain or posture problems can make it difficult for some people to do standing exercises, so go for a seated alternative.

Follow along as we run through everything you need to know, including how to do spider curls with proper form, as well as alternatives and variations to try on your next arm day. Want the latest ...

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 ...

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 ...