Stand with a straight back, holding a barbell with an underhand grip shoulder-width apart. Curl the barbell up towards your shoulders, keeping your elbows close to your body. Lower the barbell back down under control.

Grip a pull-up bar with hands slightly wider than shoulder-width. Pull your body up, bringing your chin above the bar. Lower your body back down with control.

Hold an EZ-bar with an underhand grip, hands shoulder-width apart. Keep the bar close to your body as you drag it up along your torso, focusing on the contraction of the biceps. Lower the bar back down with control.

Lie face down on an incline bench. Hold a barbell with an underhand grip and curl it towards your forehead. Keep your upper arms stationary, and focus on squeezing your biceps.

Sit on a bench, legs apart. Hold a dumbbell in one hand, place the elbow on the inner thigh. Curl the weight towards your shoulder, focusing on isolating the bicep.

Hold a dumbbell in each hand at shoulder height. Press the weights overhead, extending your arms fully. Lower the weights back to shoulder height in a controlled manner.

Hold a barbell or dumbbells with an overhand (pronated) grip. Keep your elbows close to your torso and curl the weights, emphasizing the brachialis muscle.

Perform 7 lower half curls, stopping halfway. Follow with 7 upper half curls, starting from the halfway point to the top. Finish with 7 full-range curls.

Attach a straight or EZ-bar to a cable machine. Stand with feet shoulder-width apart, grab the bar, and curl it towards your chest. Control the movement as you return to the starting position.

Sit or kneel at a preacher curl bench. Place your arms over the bench pad and perform curls with a barbell or dumbbells. Focus on the full range of motion.

Hold a dumbbell in each hand with palms facing your torso. Keep your elbows close to your torso and curl the weights without rotating your wrists. Lower the dumbbells back to the starting position.

Stand with a dumbbell in each hand, arms fully extended. Keep your elbows close to your torso and curl the weights towards your shoulders. Lower the dumbbells back to the starting position.

Hold a barbell with a shoulder-width grip, arms fully extended. Keep your back straight, and curl the barbell towards your chest. Lower the barbell back to the starting position with control.