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Arms

Seated dumb-bell curl
Target: biceps

The seated position locks your hips into place, placing all the emphasis on your biceps

Seated dumb-bell curl

Put your back flat against the pad and your feet flat on the floor.
Start with your palms facing forward and keep your head up.
Keep your core muscles tight and your elbows tucked into your sides.
As you reach the top, turn your wrists outwards to put extra pressure on your biceps.

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Variation: Gym ball dumb-bell curl

Sitting on a gym ball requires you to hold your core muscles tight to prevent wobble, thus ensuring perfect posture.

View Variation: Gym ball dumb-bell curl

Variation: Concentration curl

This move locks your elbow in place, preventing you from swinging your upper arm to help shift the weight.

View Variation: Concentration curl

Variation: Incline dumb-bell curl

By lying back on an incline bench, you maintain the resistance on your biceps throughout the full range of the curl.

View Variation: Incline dumb-bell curl

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