1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad. 2. Grasp the handles with an overhand grip, palms facing down. 3. Curl the handles upward, bringing them towards your shoulders. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the handles back to the starting position with control.

1. Sit on the preacher curl bench with your chest against the pad. 2. Curl the dumbbells upward toward your shoulders, squeezing your biceps at the top. 3. At the top of the curl, rotate your wrists to switch to an overhand grip. 4. Slowly lower the dumbbells back down with control, maintaining the overhand grip. 5. Rotate your wrists back to the underhand grip at the bottom.

1. Sit on the preacher curl bench with your chest against the pad. 2. Place one arm on the pad, holding a dumbbell with an underhand grip. 3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder. 4. Squeeze your bicep at the top, then slowly lower the dumbbell. 5. Complete the set and alternate sides.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Stand with your feet shoulder-width apart. 2. Hold a kettlebell with both hands, palms facing each other. 3. Engage your core and keep your elbows close to your torso. 4. Curl the kettlebell up towards your chest by bending your elbows. 5. Slowly lower the kettlebell back down to the starting position.

1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad. 2. Grasp the handles with an underhand grip, palms facing up. 3. Curl the handles upward, bringing them towards your shoulders. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the handles back to the starting position with control.

1. Stand with your feet hip-width apart. 2. Hold the barbell with an underhand grip, hands shoulder-width apart. 3. Bend your elbows to lift the barbell towards your shoulders. 4. Slowly lower the barbell back to the starting position.

1. Sit on a bench with back support, back flat against the pad, feet planted on the floor. 2. Hold a dumbbell in each hand, arms hanging down at your sides, palms facing forward. 3. Curl the dumbbells upward toward your shoulders by bending at the elbow. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the dumbbells back to the starting position.

1. Stand facing the cable machine, with the straight bar attached. 2. Hold the bar an underhand grip, palms facing up with hands shoulder-width apart. 3. Curl the bar towards your chest, keeping your elbows close to your sides. 4. Slowly lower the bar back down.

1. Stand facing the cable machine, rope attached to the cable pulley at the lowest position. 2. Hold the rope with a neutral grip, palms facing each other, thumbs up. 3. Flex your elbows and curl the rope handles upwards towards your shoulders. 4. Slowly return to the starting position.

1. Hold an EZ-bar with an overhand grip at thigh level. 2. Curl the bar to your shoulders, keeping elbows stationary. 3. From the top of the curl, press the bar overhead. 4. Lower the bar back to shoulders, then down to thighs.

1. Stand upright with your feet shoulder-width apart, holding an EZ-bar with an underhand grip. 2. Curl the bar towards your shoulders, keeping elbows close to the body. 3. Squeeze your biceps at the top, then slowly lower the bar back down. 4. Keep your body still, focus movement on the forearms only.

1. Stand on the band with feet shoulder-width, holding the band with palms facing up. 2. Keep elbows close to the torso, curl hands towards shoulders. 3. Lower with control back to the starting position.

1. Interlace your fingers with your arms in front of your chest, keeping your elbows tucked in. 2. Rotate your wrists in a figure eight motion, focusing on achieving a full range of motion.

1. Stand with yor feet hip-width apart, raise your arms to the side, elbows bent at 90°, palms down. 2. Rotate your forearms upwards, then back to the starting position. 3. Alternate the rotation direction after a few repetitions. 4. Keep your elbows at shoulder height throughout.

1. Stand with feet shoulder-width apart, left arm extended holding a dumbbell, palm facing forward. 2. Curl the dumbbell towards your shoulder, keeping your elbow stationary. 3. Slowly lower the dumbbell back to the starting position, controlling the weight.

1. Stand with feet shoulder-width, knees slightly bent, a dumbbell in each hand, palms facing forward. 2. Keeping your torso stable, curl the weights towards your shoulders. 3. Squeeze the biceps and pause at the top of the movement. 4. Lower the weights back down with control.

1. Stand with feet shoulder-width apart, a dumbbell held in each hand, palms facing inward. 2. Brace core and curl one hand towards your shoulders, palms still facing you. 3. Squeeze biceps at top of movement. 4. Lower the weight back down with control. 5. Alternate sides.