Grasp a cable pulley handle and sit on the ground. With one arm place the elbow of the working arm in the middle inner thigh and squeeze the bicep to full contraction.
START: Sit on the floor about two feet in front of a low cable pulley with the D-grip handle attached to the pulley. Grasp the handle with your hands using an underhand grip and brace your arms against the inside of your thighs.
MOVE: Curl the handle up towards your shoulders. Hold for a second in the flexed position while squeezing your biceps hard. Slowly return the handle to the start position.
Start: Sit on a flat bench or seat with your feet flat on the floor in front of you. Hold a dumbbell in one hand with your other hand on your leg for support. Begin bent over at the waist with your working arm hanging down toward the floor between your legs, your arm fully extended and your elbow against your inner thigh. Execution: Keeping your elbow against your leg to stabilize your upper arm, curl the weight up as far as possible with your palm facing up throughout. Squeeze your biceps for a count at the top while turning your slightly out, then return to the start position. Do all reps with that arm, then switch arms.
Stand on the band with a handle inside your foot and a short length of band. Bend at the knees and waist to bring your torso down close to parallel with the floor, grab the handle in one hand (same side as the foot the band is underneath), and place that elbow up against your inner thigh to keep it stable (standard "concentration" curl positioning). Starting with your arm fully extended down toward the floor, curl the handle straight up toward your chest. At full curl position, contract the biceps hard, then slowly lower back to the start position. Complete all reps on that side, then repeat on the other arm.
Anchor the band to a stable structure around shoulder height. Attach only one handle to the band. Grab the handle in one hand (the hand closer to the anchor point) and step away from the anchor point. To start, stand at a 45-degree angle to the anchor point, body upright, with the working arm fully extended straight out toward the anchor point and parallel with the floor (place your off hand on your hip). Bend your elbow and contract your biceps to curl the handle toward your chest. Squeeze your biceps hard at peak contraction, then slowly return to the start position, elbow fully extended. Complete all reps on that arm, then switch arms and repeat.
Using a mid pulley cable attachment, stand with your arm extending in front of you.
To mimic the dumbbell concentration curl curl the cable inward towards the center line of the chest and repeat for reps.
