Barbell Bicep Curl: Stand with feet shoulder-width apart, hold a barbell with an underhand grip, and curl the barbell up towards your shoulders, keeping your elbows stationary.
Dumbbell Hammer Curl: Hold a dumbbell in each hand with a neutral grip (palms facing each other), and curl the weights towards your shoulders while keeping your elbows.
Preacher Curl: Sit or stand at a preacher curl bench and hold an EZ bar or dumbbells with an underhand grip. Curl the weight up while keeping your upper arms stationary on the bench.
Close-Grip Bench Press: Lie on a flat bench and grip the barbell with hands closer than shoulder-width apart. Lower the barbell to your chest, then press it back up, focusing on triceps.
Skull Crushers: Lie on a flat bench with a barbell or dumbbells held straight above your chest. Lower the weight towards your forehead by bending your elbows.
Tricep Dips: Use parallel bars or a sturdy surface like a bench. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to starting position.
Chin-Ups: Grip a pull-up bar with palms facing towards you and hands shoulder-width apart. Pull yourself up until your chin is above the bar, focusing on engaging your biceps.
Reverse Barbell Curl: Hold a barbell with an overhand grip (palms facing down) and curl the barbell up towards your shoulders, keeping your elbows close to your body.
Cable Rope Pushdown: Attach a rope handle to a high pulley cable machine. Grip the rope with palms facing down and elbows close to your body.
Zottman Curl: Hold a pair of dumbbells with palms facing up. Curl the weights towards your shoulders, then rotate your wrists so that your palms are facing down.