- Dumbbell prone incline curl - Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides. Keep your elbows in by your side and face the palm forward. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. Lower the dumbbells until your arms are fully extend.
- Suspended curl - Adjust the straps to put the handles around chest height. Facing the suspension system grabs handles with a supinated grip. Keeping your body rigid, lean back allowing your elbow to straighten, this will be your starting position. Perform the movement by flexing the elbow, pulling yourself upward. Using only your biceps to execute the exercise. At the top of the motion, pause and then lower yourself to the starting position.
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