• Stand straight, holding a barbell with an underhand grip, hands shoulder-width apart.
1. Barbell Curl Target: Biceps brachii How to do it: • Stand straight, holding a barbell with an underhand grip, hands shoulder-width apart. • Curl the barbell up toward your chest, keeping elbows close to your torso. • Pause at the top, then lower slowly. Tip: Avoid swinging or using momentum. ⸻ 2. Incline Dumbbell Curl Target: Long head of the biceps (adds stretch) How to do it: • Sit on an incline bench with a dumbbell in each hand, arms hanging down. • Curl the weights while keeping your upper arms stationary. • Squeeze at the top, then lower under control. Tip: Don’t let your shoulders roll forward. ⸻ 3. Hammer Curl Target: Biceps brachii and brachialis How to do it: • Stand with dumbbells at your sides, palms facing your body. • Curl both arms while maintaining the hammer (neutral) grip. • Lower slowly back to start. Tip: Great for adding thickness to your arms. ⸻ 4. Concentration Curl Target: Peak of the biceps How to do it: • Sit on a bench, leaning forward slightly, ...