Arm circles
Rotate your arms in circles to warm up before bicep curls: Straighten arms out, rotate in small circles 10 times forward, then 10 times backward.
Air curls
Warm up your arms with bicep curl motions sans weights. Start with arms down, palms facing outward. Curl up, then release. Repeat 10x.
Hammer curls
Hold a dumbbell in each hand, palms facing inward. Curl weights toward shoulders, keeping elbows close. Lower and repeat 10 times.
Single-arm hammer curl
Perform single-arm hammer curls: Lift the right arm, lower, then repeat with the left arm. Alternate for 10 reps.
Resistance band bicep curl
Stand with feet hip-distance apart, hold handles by sides, palms forward. Bend knees, engage abs. Keep elbows in, curl arms toward shoulders. Repeat x10.
Side extension
Hold dumbbells by your sides, feet hip-width apart. Pull abs in, extend arms to shoulder height, then lower. Repeat 10 times.
Alligator mouth flies
Stand with feet hip-width apart, holding dumbbells. Bend knees slightly, hinge at waist, pull abs in. Reach right arm up and left arm back, forming diagonal line.