21’s with EZ Curl Bar
Start in a standing position using either an EZ Curl bar or two dumbbells. If using an EZ Curl bar grip it along an angle that slightly rotates your hands inwards. Next, half curl from the bottom to mid-point for seven repetitions. Then curl from mid-point to top of curl for seven repetitions. Finally, perform seven full curls. In total you should have done 21 repetitions.
Alternating Curls with Dumbbells
Starting with two dumbbells at your sides in a neutral grip, alternate performing a curl with full wrist rotation.
Alternating Hammer Curls with Dumbbells
Starting with two dumbbells at your sides in a neutral grip, alternate performing a curl while keeping your grip in a neutral position.
Dumbbell Curls with Hold
Starting with two dumbbells hold one in a mid-curl position creating a 90-degree angle. The opposite arm will then perform full curls before holding in a mid-curl position and switching off with the other arm.
Forearm Curls with Barbell
Start by holding a barbell in a supinated grip (underhand). Extend your arms fully and unravel your fingers so that the bar is guided down to your fingertips. Curl the bar back up into a full grip and flex at the wrists for a forearm contraction.
Pinwheel Curls with Dumbbell
Starting with two dumbbells at your sides in a neutral grip, alternate performing a curl parallel to your torso while keeping your grip in a neutral position. Try to hold the dumbbells a couple inches away from your chest when curling.
Preacher Curl with EZ Bar
Starting from a seated position on a curling bench grip an EZ bar along an angle that slightly rotates your hands inwards. Outstretch your arms at the base of the curl but keep a slight bend to avoid elbow hyperextension.
Preacher Curls with Dumbbells
Starting from a seated position on a curling bench hold a dumbbell in a supinated (underhand) grip. Perform a curl while keeping your grip in a supinated position and also leaving a slight bend in the elbow at the base of the curl.
Preacher Hammer Curls with Dumbbells
Starting from a seated position on a curling bench hold a dumbbell in a neutral grip. Perform a curl while keeping your grip in a neutral position and also leaving a slight bend in the elbow at the base of the curl.
Reverse Curls with Barbell
Start by holding a barbell in a pronated grip (overhand). Extend your arms fully before reverse curling the bar just above a 90-degree angle. Try to prevent curling too high and creating a lot of excessive elbow elevation.
Reverse Curls with Dumbbells
Start by holding dumbbells at your sides in a neutral grip. Reverse curl the dumbbells to roughly a 90-degree angle while simultaneously rotating your hands to a pronated grip (overhand). Try to prevent curling too high and creating a lot of excessive elbow elevation.
Simultaneous Curls with Dumbbells
Starting with two dumbbells at your sides in a neutral grip, simultaneously perform a curl with both arms. Create a full wrist rotation when curling.
Simultaneous Dumbbell Hammer Curls
Starting with two dumbbells at your sides in a neutral grip, simultaneously perform a curl with both arms. Maintain a neutral grip when curling.
Spider Curls with EZ Curl Bar
Start this exercise by leaning against an adjustable bench set to an incline. Next, grip an EZ bar along an angle that slightly rotates your hands inwards. Outstretch your arms and then perform the curl.
Iron Heads Gym 