Dumbbell Bicep Curls Reps: 8-12@70% Stand tall with good posture and a dumbbell in each hand. Tuck your elbows close to your torso with your hands facing forward. Take a deep breath, and exhale as you curl the weights up. Keep your upper arms stationary through the movement. Stop when the dumbbells reach shoulder level. Pause for a second and slowly lower to the starting position. Incline Dumbbell Hammer Curls Reps: 8-12@70% Sit on an incline bench with a dumbbell in each hand. Keep your back flat against the bench and your feet flat against the ground. Start by letting your arms hang straight down. Flex at your elbows and lift the weight while keeping your upper arms stationary. Stop when the dumbbells reach shoulder height. Pause for a second and return to the starting position. EZ-Bar Curls Reps: 8-12@70% Stand with good posture while holding the outer handles of an EZ curl bar (the short wavy bar). Grip the bar with your hands facing forward. Curl the weight up without shifting your posture or moving your upper arm. Continue to raise the weight until the bar is at shoulder level. Pause for a second and slowly lower. Classic Barbell Curls Reps: 8-12@70% Stand with good posture while holding a bar with a shoulder-width grip. Your hands should face forward. Curl the weight up without shifting your posture or moving your upper arm. Continue to raise the weight until the bar is at shoulder level. Pause for a second and slowly lower. *Note: The percentage listed for each exercise is a percentage of the maximum weight you can do for the exercise. 70% should be moderately heavy for you. You should be able to perform at least 10 reps without failing.