# Biceps Workout

## Dumbbell Curls

- Setup: Stand tall, dumbbells at sides, palms facing forward.
- Form: Elbows close, shoulders relaxed.
- Curl: Lift dumbbells to shoulders, squeeze biceps.
- Lower: Slowly return to start, full extension.
- Avoid: Swinging, elbow drift, partial reps.

## Hammer Curls

- Setup: Stand tall, dumbbells at sides, palms facing in (neutral grip).
- Form: Elbows tucked, wrists neutral.
- Curl: Lift to shoulders, keep palms facing each other.
- Lower: Controlled drop, full range.
- Avoid: Swinging, flaring elbows, short reps.

## Preacher Curls (Intermediate)

- Setup: Sit at preacher bench, arms over pad, palms up.
- Form: Keep chest against pad, shoulders relaxed.
- Curl: Lift bar/dumbbell/ezbar toward shoulders, squeeze at top.
- Lower: Slow return to full arm extension.
- Avoid: Lifting elbows, bouncing weight, partial reps.