OVERHEAD CURL

Anchor the band to the highest point possible. Reach overhead and grab the handles with an underhand, shoulder-width grip. You'll probably need to kneel down on the floor to create tension in the band, unless you have an extremely high anchor point. Your arms and shoulders should all be in a straight line overheard. With your body stationary, curl from overhead to behind your head. Focus on curling using the biceps and reaching a controlled contraction just behind the top of your head.

Kneel on the ground below the high pulley of a cable crossover station, facing away from the weight stack. Attach a straight or EZ-bar attachment to the high pulley, reach overhead, and grab the bar with an underhand, shoulder-width grip. Your arms and shoulders should all be in a straight line overhead. Lock your body into place and begin to curl from overhead to behind your head. Focus on curling using the biceps and reaching a controlled contraction just behind the top of your head.

Sit on an incline bench set below the high pulley of a cable station, facing away from the weight stack. Attach a straight or EZ-bar attachment to the high pulley, reach overhead, and grab the bar with an underhand, shoulder-width grip. Your arms and shoulders should all be in a straight line overhead. Lock your body into place and begin to curl from overhead to behind your head. Focus on curling using the biceps and reaching a controlled contraction just behind the top of your head.

Sit on a stability ball your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out the arm and repeat, making sure to do the same amount with the other arm to complete the set.

Sit on a stability ball your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out the arm and repeat, alternating each time with the other arm

Sit on a stability ball your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring both arms toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out both arms and repeat. This exercise should be super setted with a Tricep Exercise.

Stand with your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out the arm and repeat, making sure to do the same amount with the other arm until the set is complete.

Anchor the band to a stable structure just above head 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. Your start position is this: standing sideways to the anchor point, body upright, and the working arm fully extended straight out to the side and parallel with the floor (off hand on your hip). Bend your elbow and contract your biceps to curl the handle toward the side of your head. 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.

Stand with your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep ( Arm Muscle being worked). Slowly straighten out the arm and repeat, alternating each time with the other arm until the set is complete.

Stand with your feet together. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring both arms toward your body and squeeze your biceps ( Arm Muscle being worked). Slowly straighten out the arms and repeat until the set is complete.

START: Stand in the middle of a cable crossover apparatus, gripping with your right hand a single-handle D-grip attached to the upper pulley with an grip. Your arm should be extended out to your side.

MOVE: Curl the handle in toward your shoulder while keeping your upper arm stationary. Hold for a second in the flexed position while squeezing your biceps hard. This will look like a bodybuilder doing a double biceps pose. Slowly return the handles to the start position.

START: Stand in the middle of a cable crossover apparatus, gripping single-handle D-grips attached to the upper pulleys with underhand grips. Both arms should be extended out to your sides so that your body looks like a "T" in the starting position.

MOVE: Curl the handles in toward your shoulders while keeping your upper arms stationary. Hold for a second in the flexed position while squeezing your biceps hard. This will look like a bodybuilder doing a double biceps pose. Slowly return the handles to the start position.

Attach the band to the middle of a door or an immobile object in front of you then sit down on a stability ball, lift one foot off the floor and grasp on to the band handles, keep your arm straight and slightly in front of your torso slowly bring the handle toward your shoulder in an arc keeping the upper part of your arm just in front of your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.

Sit on a stability ball and lift one foot off of the floor. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out the arm and repeat, alternating each time with the other arm.

Sit on a stability ball and lift one foot off of the floor. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring both arms toward your body and squeeze your bicep (Arm Muscle being worked). Slowly straighten out both arms and repeat. This exercise should be super setted with a Tricep Exercise.

Stand with one foot off of the floor. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep ( Arm Muscle being worked). Slowly straighten out the arm and repeat, making sure to do the same amount with the other arm until the set is complete.

Stand with one foot off of the floor. Place the band to an attachment above your head , and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward and up the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm toward your body and squeeze your bicep ( Arm Muscle being worked). Slowly straighten out the arm and repeat, alternating each time with the other arm until the set is complete.

With the band attached to an object above and in front of your body raise one foot off of the floor, keep your arms outstretched in front of you with your palms up, begin to slowly bend your arms bringing the handles toward your shoulders but also keeping the upper part of your arms parallel to the floor, return to the starting position and repeat.