Place your feet shoulder-width apart and use an underhand grip to hold a barbell. Keeping your elbows close to your body, curl the barbell up towards your chest. Slowly lower it back down to maximum muscle activation.
Dumbbells should be held with the palms facing your body. Keeping your elbows close to your torso, curl the weights up. This workout strengthens the forearms and biceps.
Hold a pull-up bar with your hands shoulder-width apart and use an underhand grip. After raising your chin above the bar with your body, return to the lower position. Chin-ups target the biceps and back muscles.
With a dumbbell in one hand and your elbow resting on your thigh, take a bench seat and curl the dumbbell up towards your shoulder.
Use a preacher bench and an EZ curl bar with an underhand grip. Curl the bar toward your shoulders, then lower it back down slowly. This exercise provides constant tension on the biceps throughout the movement.