Keep elbows locked at your sides. Curl barbell upward with strict form, contracting biceps fully at the top.
Rest upper arms fully against preacher bench pad. Lower bar smoothly with full extension and curl upward explosively.
Sit on bench with torso leaned forward, elbow braced against inner thigh. Curl dumbbell upward focusing on peak contraction.
Hold dumbbells with neutral palms-facing-in grip. Curl upward keeping elbows stable to target brachialis thickness.
Grip barbell with hands shoulder-width or slightly narrower. Lower bar to lower chest keeping elbows tucked close to torso.
Place hands on bench edge with legs extended out. Lower body smoothly until upper arms are parallel to floor and press back up.
Sit upright holding EZ-bar overhead. Lower bar behind head maintaining strict elbow position, then press upward.
Attach rope to high pulley. Keep upper arms stationary, press down and spread rope ends apart at full extension for peak contraction.