Stand with your feet about shoulder width apart. Using an under-hand grip and keeping your hands about shoulder width apart, grasp a barbell. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip and keeping your hands several inches wider than shoulder width, grasp a barbell. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip and keeping your hands about 2-3 inches apart, grasp a barbell. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a bar to the lower cable on a pulley stand. Facing the stand, stand about 2 feet from it with your feet about shoulder width apart. Using an under-hand grip and keeping your hands about shoulder width apart, grasp the bar. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Place a cushioned pad on the floor. Kneel on the pad and keep your body erect. Using an under-hand grip and keeping your hands about shoulder width apart, grasp a barbell. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. When the dumbbells clear your thighs, without stopping the upward movement, rotate your wrists so that your palms are facing upward. Continue to raise the dumbbells towards your shoulders. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise one of the dumbbells. When the dumbbell clears your thigh, without stopping the upward movement, rotate your wrist so that your palm is facing upward. Continue to raise the dumbbell towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Sit on a seat bench or on a flat bench with your back straight and your feet flat on the floor. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward perpendicular to the floor. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. As you start raising the dumbbells, without stopping the upward movement, rotate your wrists so that your palms are facing upward. Continue to raise the dumbbells towards your shoulders. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a seat bench or on a flat bench with your back straight and your feet flat on the floor. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward perpendicular to the floor. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise one of the dumbbells. As you start raising the dumbbell, without stopping the upward movement, rotate your wrist so that your palm is facing upward. Continue to raise the dumbbell towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Adjust an incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the biceps differently). Lie back on the bench with your feet flat on the floor. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. As you start raising the dumbbells, without stopping the upward movement, rotate your wrists so that your palms are facing upward. Continue to raise the dumbbells towards your shoulders. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Adjust an incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the biceps differently). Lie back on the bench with your feet flat on the floor. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise one of the dumbbells. As you start raising the dumbbell, without stopping the upward movement, rotate your wrist so that your palm is facing upward. Continue to raise the dumbbell towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Place a cushioned pad on the floor. Kneel on the pad and keep your body erect. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. As the dumbbells clear your thighs, without stopping the upward movement, rotate your wrists so that your palms are facing upward. Continue to raise the dumbbells towards your shoulders. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Place a cushioned pad on the floor. Kneel on the pad and keep your body erect. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise one of the dumbbells. As the dumbbell clears your thigh, without stopping the upward movement, rotate your wrist so that your palm is facing upward. Continue to raise the dumbbell towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Adjust an incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the biceps differently). Lie on the bench with your chest pressed firmly against the bench and your feet on the floor for balance. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. As you start raising the dumbbells, without stopping the upward movement, rotate your wrists so that your palms are facing upward. Continue to raise the dumbbells towards your shoulders. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Adjust an incline bench to your desired angle. A 45-degree angle is recommended for beginners (Different angles will stress the biceps differently). Lie on the bench with your chest pressed firmly against the bench and your feet on the floor for balance. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward. This is the starting position. Without moving your upper arms, exhale and begin to raise one of the dumbbells. As you start raising the dumbbell, without stopping the upward movement, rotate your wrist so that your palm is facing upward. Continue to raise the dumbbell towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat the exercise using your other arm. When you have raised and lowered both arms, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Lean against a preacher bench and keep your feet flat on the floor. Hang your arms over the bench so that they are fully extended down the angled side. Using an under-hand grip and keeping your hands about shoulder width apart, grasp a barbell. This is the starting position. Keeping your upper arms against the bench, exhale and raise the bar up towards your chin. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Do not bounce the bar when it reaches the starting position - come to a complete slow stop. Repeat for suggested number of reps.  (Back to Contents)

Lean against a preacher bench or an incline bench and keep your feet flat on the floor. Hang one arm over the bench so that your arm is fully extended down the angled side. Using an under-grip and keeping your palm facing up, grasp a dumbbell. This is the starting position. Keeping your upper arm against the bench, exhale and raise the dumbbell up towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Do not bounce the dumbbell when it reaches the starting position - come to a complete slow stop. Repeat for suggested number of reps. Repeat the exercise using your other arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip, grasp an E-Z Bar curl bar on the angled part of the bar. Your hands should be less than shoulder width apart depending on the bar. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Lean against a preacher bench and keep your feet flat on the floor. Hang your arms over the bench so that they are fully extended down the angled side. Using an under-hand grip, grasp an E-Z Bar curl bar on the angled part of the bar. Your hands should be less than shoulder width apart depending on the bar. This is the starting position. Keeping your upper arms against the bench, exhale and raise the bar towards your chin. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Do not bounce the bar when it reaches the starting position - come to a complete slow stop. Repeat for suggested number of reps.  (Back to Contents)

Sit on a flat bench with your feet flat on the floor and slightly wider than shoulder width apart. Using an under-hand grip, grasp a dumbbell with your right hand. Lean your torso over so that your right arm hangs perpendicular to the floor between your legs. Place your right upper arm against the inside of your right thigh for support. Place your left hand on your left knee for balance. This is the starting position. Without moving your right upper arm, exhale and raise the dumbbell up towards your shoulder. Once the dumbbell touches your shoulder and/or your biceps are fully contracted, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your left arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

Attach a loop handle to the lower cable of a pulley stand. Stand about 2 feet from the stand with your feet about shoulder width apart. Using an under-hand grip and keeping your palm facing forward, grasp the handle with one arm. Keep your upper arm and elbow in close to your body. This is the staring position. Without moving your upper arm, exhale and begin to raise the handle up towards your shoulder. Once your biceps are fully contracted, inhale and slowly lower the handle back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your other arm. When you have done the exercise with both arms, you have completed one set.  (Back to Contents)

There are several machines that can be used for this exercise. Typically, you sit on the seat with your feet flat on the floor and lean against an angled bench similar to a preacher bench. Hang your arms over the bench so that they are fully extended down the angled side. Using an under-hand grip and keeping your hands about shoulder width apart, grasp the bar. This is the starting position. Keeping your upper arms against the bench, exhale and raise the bar up towards your chin. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Do not bounce the bar when it reaches the starting position - come to a complete slow stop. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Keeping your knees slightly bent and your back straight, bend forward until your torso is parallel or slightly above parallel to the floor. Using an under-hand grip and keeping your hands about 2-3 inches apart, grasp a barbell. Fully extend your arms downward. This is the starting position. Without moving your upper arms or your body, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an over-hand grip and keeping your hands about shoulder width apart, grasp a barbell. Fully extend your arms downward and rest the bar against your thighs. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and raise the bar up towards your chest. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a flat bench with your feet flat on the floor about shoulder width apart. Lean forward slightly and rest your forearms on your thighs. Your hands should hang free at the wrists slightly past your knees. Using an under-hand grip, grasp a barbell and let it hang downward. This is the starting position. Without moving your arms, exhale and, using only your wrists, raise the bar as high as comfortably possible up towards your body. Once the bar reaches the highest point, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit on a flat bench with your feet flat on the floor about shoulder width apart. Lean forward slightly and rest your forearms on your thighs. Your hands should hang free at the wrists slightly past your knees. Using an under-hand grip, grasp a dumbbell with each hand and let them hang downward. This is the starting position. Without moving your arms, exhale and, using only your wrists, raise the dumbbells as high as comfortably possible up towards your body. Once the dumbbells reach the highest point, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Fully extend your arms downward, keeping your palms facing the rear. Using an over-hand grip and keeping your hands about shoulder width apart, grasp a barbell. Let the bar hang downward and rest it against the back of your thighs. This is the starting position. Without moving your arms, exhale and, using only your wrists, raise the bar as high as comfortably possible up towards your back. Once the bar reaches the highest point, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Lean against a preacher bench and keep your feet flat on the floor. Hang your arms over the bench so that they are fully extended down the angled side. Using an over-hand grip and keeping your hands about shoulder width apart, grasp a barbell. This is the starting position. Keeping your upper arms against the bench, exhale and raise the bar up towards your chin. Once your biceps are fully contracted, inhale and slowly lower the bar back to the starting position. Do not bounce the bar when it reaches the starting position - come to a complete slow stop. Repeat for suggested number of reps.  (Back to Contents)

Stand with your feet about shoulder width apart. Using an under-hand grip, grasp a dumbbell in each hand. With your palms facing each other, fully extend your arms downward and rest the dumbbells against the outside of each thigh. Keep your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the dumbbells. Keep your palms facing each other throughout this exercise - Do not rotate your wrists. Once the dumbbells touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Attach a rope to the lower cable on a pulley stand. Facing the stand, stand about 2 feet from it with your feet about shoulder width apart. Using an under-hand grip, grasp each end of the rope just above the stopper. Fully extend your arms downward with a slight bend while keeping your upper arms and elbows in close to your body. This is the starting position. Without moving your upper arms, exhale and begin to raise the rope. Keep your palms facing each other throughout this exercise - Do not rotate your wrists. Once the stoppers touch your shoulders and/or your biceps are fully contracted, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps.  (Back to Contents)