Biceps

Chin Ups

Difficulty : Intermediate

  1. Grab the bar shoulder width apart with a supinated grip (palms facing you)
  2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
  3. Slowly return to starting position. Repeat.

Dumbbells Curl

Difficulty : Beginner

  1. Stand up straight with a dumbbell in each hand at arm's length.
  2. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
  3. Lower to original position and repeat with opposite arm

Dumbbells Hammer Curls

Difficulty : Beginner

  1. Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
  2. Slowly lift the dumbbell up to chest height
  3. Return to starting position and repeat.

Dumbbells Reverse Curls

Difficulty : Intermediate

  1. Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
  2. Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.

Barbell Curl

Difficulty : Beginner

  1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  3. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly bring the weight back down to the starting position.

Reverse Barbell Curl

Difficulty : Advanced

  1. Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
  2. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.