1. Standing Dumbbell Curl
 | Stand with feet hip-width apart, a dumbbell in each hand. With a flat back, elbows pinned to your sides, curl the weights up to your shoulders. Lower the weights back to your sides with control, keeping the elbows locked at your ribs. |
2. Spider Curl
 | Set a bench to an incline and grab a pair of dumbbells. Stand over the bench and lie on your stomach on the bench with your arms hanging toward the floor. With your elbows close to your sides, curl the dumbbells up toward your shoulders. Lower the weights back toward the floor with control. |
3. Incline Curl
 | Begin seated on an incline bench with your back flat against it, a pair of dumbbells in each hand. Root your heels into the ground and pull your shoulders down and back. With your elbows close to your sides, curl the weights up to your shoulder. Lower the weights back to the starting position with control. |
