Keep core tight and elbows tucked. Curl bar upward in a smooth arc, focusing on strict contraction at the top.
Sit upright on bench with dumbbells at sides. Supinate wrists as you curl alternating arms upward for peak definition.
Stand centered between high pulleys. Keep upper arms parallel to the floor and curl handles toward your ears.
Rest upper arm firmly against preacher bench pad. Lower weight under control and curl upward with pure isolation.
Lie flat on bench holding EZ-bar. Keep upper arms stable, lower bar toward forehead, and press back up.
Hinge forward with torso parallel to floor. Keep elbow locked high at your side and extend arm fully backward.
Grab high cable bar with an underhand (reverse) grip. Keep elbows locked to sides and press down smoothly.