• 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.

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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.

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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.

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4. Concentration Curl

Target: Peak of the biceps

How to do it:

• Sit on a bench, leaning forward slightly, elbow resting on your inner thigh.

• Curl the dumbbell toward your shoulder.

• Squeeze hard at the top, then lower with control.

Tip: Focus on strict form to isolate the bicep.

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