Hang from a pull-up bar with an underhand grip. Keep your elbows pointed down and pull yourself up until your chin crosses the bar. Lower yourself to the start position.
Tip: Stare straight ahead at all times – it will limit momentum.
Dumb-bell bicep curl
Hold a pair of dumb-bells with an underhand grip. Let them hang at arm’s length next to your sides. Don’t move your upper arms and curl the weights up toward your shoulders. Lower to the start.
Tip: If your elbows move forward, you’re cheating. Keep them pointing down.
Incline offset-grip curl
Set an incline bench to a 60-degree angle then grab a dumb-bell in each hand so your thumbs touch the plates. Lie on the bench with your palms facing each other. Curl the weights and rotate your wrists so your palms face you at the top of the move. Reverse to the start position.
Tip: Grasp the weight so your hand is against the side of the plate, not in the centre.
Rope cable hammer curl
Attach a rope to a low-pulley cable and stand 1-2 feet in front of the weight stack. Hold the rope in each hand with your palms facing each other. Tuck your elbows to your sides and curl your fists toward your shoulders. Return to the start position.
Tip: Don’t let your wrists bend as you curl the weight.
Towel inverted row
Lie under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm’s length. Loop two towels over the bar, spaced shoulder-width apart. Grab each towel. Keep your body straight and pull yourself towards the bar. Pause then lower yourself.
Tip: Using towels challenges your grip, so it also builds your forearms.
Single-arm isometric curl
Grab a dumb-bell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Hold that position then curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side.
Tip: Keep one arm bent at 90 degrees as you curl with your other arm.