Exercise 1 Cable Curl View Details 5 Sets 12 Reps 30" Rest Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso.
Exercise 2 Barbell Curl View Details 3 Sets 8-10 Reps 30" Rest Hold a barbell with a shoulder width underhand grip, lowering your arms down to your thighs fully and then returning upwards for a full curl while keeping elbows close to your sides. Do this with slow and controlled movement for best results.
Exercise 3 Dumbbell Curl View Details 5 Sets 15 Reps 30" Rest Same movement as the Barbell curl, but using two seperate dumbbells in place of the barbell, one in each hand. (Alternating each arm when completing the movement.)
Exercise 4 Dumbbell Hammer Curl View Details 3 Sets 20 Reps 30" Rest Stand up with your torso upright and a dumbbell in each hand being held at arm's length. Raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.