Bicep

Stand tall with your elbows tight to your sides and grip the bar with control. Curl the bar upward without swinging your body, squeeze your biceps at the top, and lower slowly to keep constant tension on the muscle.

Stand tall with your elbows tucked by your sides and grip the bar or rope with control. Curl the weight upward without swinging, squeeze your biceps at the top, and lower slowly to keep tension on the muscle.

Stand tall with your elbows tucked to your sides. Curl the dumbbells up without swinging your body, squeeze your biceps at the top, and lower slowly to keep constant tension on the muscle.

Sit back on an incline bench with your arms hanging behind your body. Keep your elbows still, curl the dumbbells up with control, squeeze at the top, and lower slowly to feel the full stretch through the biceps.

Lean your chest onto an incline bench and let your arms hang straight down. Keep your elbows still, curl the dumbbells up with control, squeeze the biceps at the top, and lower slowly to keep the muscle under tension.

Lie chest-down on an incline bench holding an EZ bar. Let your arms hang straight and curl the bar up toward your shoulders, squeezing the biceps. Lower with control to keep tension throughout.

Set your arm over the top of the bench so your upper arm stays firmly supported. Curl the dumbbell up with control, squeeze your bicep at the top, and lower slowly to feel the full stretch without letting your shoulder roll forward.

Sit with your upper arms supported on the preacher pad and hold a dumbbell in each hand. Curl the weights up with control, keeping your elbows fixed on the pad, then lower slowly to feel the full stretch through your biceps without letting your shoulders roll forward.

Rest your arms on the preacher pad and hold the EZ bar with an underhand grip. Curl the bar up toward your shoulders, squeezing the biceps, then lower with control while keeping your arms supported.

Hold a barbell with a wide underhand grip and elbows tucked. Curl the bar up toward your shoulders, squeezing the biceps, then lower with control.

Set an incline bench facing a low pulley and lean your chest against it. Hold the cable handle with your arms hanging straight down. Curl the handle up toward your shoulders, keeping your elbows fixed and squeezing the biceps at the top. Lower with control.

Sit on the floor facing a low pulley and hold the bar with an underhand grip. Rest your elbows inside your knees and curl the bar toward your shoulders, keeping your elbows fixed and lowering with control.

Stand holding dumbbells with palms facing each other. Curl the weights up while keeping your elbows tucked, then lower with control.

Sit with your elbow resting on the inside of your thigh and hold a dumbbell with an underhand grip. Curl the weight toward your shoulder, squeeze the bicep, then lower with control.

Stand facing away from low pulleys holding a handle in each hand. Keep your upper arms fixed behind you and curl the handles up, squeezing your biceps. Lower with control while maintaining tension.

Stand holding dumbbells and curl them up while keeping them close to your body. Drag the weights up your torso, keeping your elbows back and movement controlled.