Begin with a 5-10 minute warm-up to increase blood flow to your muscles.
Perform standing bicep curls with dumbbells, keeping elbows close to your body.
Execute hammer curls by holding dumbbells with palms facing each other.
Perform concentration curls by sitting and curling one arm at a time.
Use a preacher bench to perform preacher curls for isolated bicep work.
Incorporate chin-ups using an overhand grip to engage your biceps.
Use resistance bands for curls to add variety and resistance.
Rest for 30-60 seconds between sets to allow muscle recovery.
Finish with a cool-down to relax muscles and prevent soreness.
