Exercise: Wide Grip Barbell Curl 

Exercise: Wide Grip Barbell Curl

Equipment Needed: Barbell

Time Needed: 3 to 5 Minutes

• Place your hands on the outside of the hash marks on the barbell.
• While sitting, curl the Barbell upwards and come back down with it.
• Use a comfortable weight so that you are able to get good reps with this weight.

Exercise: Alternate Hammer Curl 

Exercise: Alternate Hammer Curl

Equipment Needed: Dumbbells

Time Needed: 3 to 5 Minutes

• Use a comfortable weighted set of dumbbells so that you can get solid controlled repetitions.
• While standing, hold a dumbbell in each hand.
• Curl the dumbbell upwards in your right hand and bring it back down.
• When you are done curling the dumbbell in your right hand, curl the dumbbell in your left hand
• Make sure you do this exercise slowly so that you get a nice pump.