for your biceps. i will be showing you how to do barbell curl. Stand up with your torso

upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing

forward and the elbows should be close to the torso. This will be your starting position.

While holding the upper arms stationary curl the weights forward while contracting the

biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your

biceps are fully contracted and the bar is at shoulder level. Hold the contracted position

for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting

position as your breathe in.

I'll show you how to do barbell concentration curl. Start off sitting on the end of a flat

bench with your feet flat and your legs spread in a V position. Grab a dumbbell in one of

your hands with palms up grip placing this arm in between your legs and up against your

inner thigh just above your knee. Slowly curl the weight up towards your chest squeezing

your bicep on the motion upward and once you reach the top hold the position for a count.

Return back to the starting position. repeat the same exercise on the other hand.

I'll now be showing you how to do dumbbell alternate hammer curl.Stand up with your torso

upright and a dumbbell in each hand being held at arms length. The elbows should be

close to the torso. The palms of the hands should be facing your torso. This will be

your starting position. While holding the upper arm stationary curl the right weight

forward while contracting the biceps as you breathe out. Continue the movement until your

biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted

position for a second as you squeeze the biceps. Tip: Only the forearms should move.

I'll show you how to to EZ bar closed grip curl.Stand up with your torso upright while

holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing

forward and they should be slightly tilted inwards due to the shape of the bar. The elbows

should be close to the torso. This will be your starting position. While holding the

upper arms stationary curl the weights forward while contracting the biceps as you breathe

out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted

and the bar is at shoulder level. Hold the contracted position for a second and squeeze

the biceps hard. Slowly begin to bring the bar back to starting position as your breathe

in.

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