SEATED CURL

Sit on a chair or bench and place a heavy band under your feet to anchor. (You should be using more resistance on seated curls than you would with standard full ROM curls.) Grab the handles of the band and start the movement at around the halfway point of a curl - hands just outside your legs, palms facing up. Make sure there's tension on the band from the starting point, then curl the handles up as high as possible. Squeeze the contraction at the top, then slowly lower back to the start position.

A.K.A. Seated On Ball Bicep Curl With Band One Arm In Front

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball 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.

A.K.A. Seated On Ball Bicep Curl With Band Both Arms In Front

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and grasp on to the band handles, keeping your arms straight and slightly in front of your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just in front of your sides, contract the biceps and then slowly return to the starting position and repeat until the set is finished.

A.K.A. Seated Barbell Curl

START: Load a barbell with more weight than you can do for regular barbell curls. Sit on a short-back bench or an adjustable bench set to 90 degrees and rest the bar on your thighs.

MOVE: With an underhand, shoulder-width grip, curl the weight toward your shoulders, keeping your back flat against the bench. Slowly lower the weight and repeatStep 2Step 3

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side and repeat, do the same amount with the other arm until the set is complete.

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arms at your side raise the dumbbells up bringing the weights toward the shoulder doing the curl, slowly lower the weights back down to your sides then repeat until the set is complete.

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side and repeat, do the same amount with the other arm until the set is complete.

A.K.A. Seated Alternating Dumbbell Curl

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

START: Sit at the end of a flat bench or on low-back bench with your feet planted firmly on the floor. Hold a pair of dumbbells with a neutral grip and let them hang at the sides of the bench.

MOVE: Slowly curl the right arm in an arc toward your shoulder. As the dumbbell passes your hip, start to supinate your wrist (turn it out) until your palm is facing your shoulder at the top position. Pause at the top of the movement, squeeze your biceps and slowly lower the weight in the reverse manner. Repeat the movement with the left arm. One curl with both arms equals one rep.Step 2Step 3Step 4Step 5

A.K.A. Seated Dumbbell Curl

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arms at your side raise the dumbbells up bringing the weights toward the shoulder doing the curl, slowly lower the weights back down to your sides then repeat until the set is complete.

START: Sit at the end of a flat bench or on low-back bench with your feet planted firmly on the floor. Hold a pair of dumbbells with an underhand grip and let them hang at the sides of the bench.

MOVE: Curl the dumbbells up in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps and slowly lower the weights to the start.Step 2Step 3

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side then repeat and do the same amount on the other side until the set is complete.

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbells and handles up bringing the weights toward the shoulders doing the curl, slowly lower the weights back down to your sides repeating until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side then repeat and do the same amount on the other side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbells and handles up bringing the weights toward the shoulders doing the curl, slowly lower the weights back down to your sides repeating until the set is complete.

At a lat pulldown station, grab an EZ-curl bar attachment with both hands on the inner part of the bar with an underhand grip. Sit on the seat facing the machine with your knees bent, feet placed securely and firmly on the ground, and your arms extended vertically above you. Lean back slightly. With a majority (if not all) of the motion occurring at the elbow joints, curl the bar toward your chin, keeping your body steady and not using momentum. Squeeze your biceps hard and pause for a second, then slowly return the arms to extension.