Using a preacher bench and ez-curl bar. Exhale, bring the weights forward until bar is at shoulder level and muscles are fully contracted. Pause, inhale and lower the weight slowly. Repeat.

Using a dumbbell. Inhale, lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Squeeze bicep at the contracted position, Repeat and switch arms.

Stand up while holding a cable curl bar attached to a low pulley. Grab the cable bar at shoulder width. Palms facing up. Keeping upper arms stationary, exhale, curl the weights while contracting the biceps until bar is at shoulder level. Pause, inhale and lower the bar. Repeat.

Stand up while holding a barbell at a shoulder-width grip and palms facing forward. Keeping the upper arms stationary, exhale and curl the weights forward while contracting the biceps until bar is at shoulder level. Pause, inhale and lower weight back to starting position. Repeat.