Standing Dumbbell Biceps Curls Reps: 10-15@60% Stand with good posture and a dumbbell in each hand. Tuck your elbows close to your body and turn your hands so that they’re facing forward. Take a deep breath and exhale as you curl the weight up. Stop when the weight reaches your shoulders. Pause for a second and slowly return the weight to the starting position. Cable Curls Reps: 10-15@60% Stand with good posture and hold a cable curl bar attached to a pulley on the lowest position. Hold the bar with your palms facing forward in a shoulder-width grip and tuck your elbows close to your torso. Curl the weight up without shifting your body or upper arms. Stop when the bar is at shoulder level. Hold for a second and slowly lower to the start position. Kneeling Single-Arm Curls Reps: 10-15@60% Kneel with your body in a tall posture. Hold a dumbbell in one hand with your elbows tucked close to your body and your palm facing forward. Put your other hand on your hip. Curl the dumbbell up without shifting your posture or moving your upper arm. Pause for a second when the dumbbell is at shoulder level and return to the start position. Preacher Curls Reps: 10-15@60% Sit on a preacher bench with your feet flat on the floor shoulder-width apart. Put your upper arms against the padding to support your shoulders. Hold the inner handles of an EZ curl bar (the short wavy bar) with your hands facing forward. Lift the bar from the starting rack and curl until your forearms are vertical. Pause for a second and lower the bar to the starting position. *Note: The percentage listed for each exercise is a percentage of the maximum weight you can do for the exercise. 60% should feel light enough that you can confidently do 20 reps without failing.