BICEPS

SEATED DUMBELL CURL: Sit on the edge of a flat bench or chair with a dumbbell
in each hand. Allow the dumbbells to hang by your side with your palms facing
forward. Press your elbows into your sides. Curl the dumbbells up toward your
shoulders. Then reverse movement returning back to your starting position and repeat.

CONCENTRATION CURL: Start by sitting on a flat bench or chair. Hold a dumbbell
in your right hand and brace your right elbow on the inside of your right knee.
Straighten your right arm so that it hangs down near the floor with your palm facing
your left leg. While keeping your elbow in place curl your arm up towards your chest.
Reverse the motion to starting position and repeat.

HAMMER CURL: Sit on a flat bench or chair holding a dumbbell in each hand. Allow
your arms to hang at your side with your palms facing each other. With your elbows
tight to your side curl the dumbbells up toward your shoulders. Reverse the movement
to starting position and repeat.