Dumbbell Hammer Preacher Curl
Sit on a preacher bench holding a dumbbell in one hand with a neutral (hammer) grip. Rest your upper arm on the bench pad and fully extend your elbow. Curl the dumbbell upward by contracting your biceps and forearm, keeping your wrist straight. Pause at the top, then slowly lower the weight back down to the starting position and repeat.
Picture source: https://www.muscleandstrength.com/
Incline Dumbbell Curl
Sit back on an incline bench holding a dumbbell in each hand with your arms fully extended and palms facing forward. Keeping your elbows close to your sides, curl the dumbbells upward by contracting your biceps. Pause at the top, then slowly lower the weights back to the starting position and repeat.
Picture source: https://www.muscleandstrength.com/
Standing Barbell Curl
Stand with feet hip-width apart, holding a barbell with an underhand grip. Keep your elbows close to your sides and curl the bar up toward your shoulders, pause, then slowly lower it back down.
Picture source: https://www.muscleandstrength.com/