Cable Wrist Curl

Difficulty: 2/10
Intensity: 6/10
Reps: 4 sets * 12 reps
Muscles: Forearm, Bicep

It's very simple this exercise, you just need follow this steps:
Sit down on the bench with your arms resting on your thighs. Grab the bar attached to the cables. Pull thar bar towards your chest while keeping your elbows on your thighs.
When the bar is held to your chest hold for a few seconds befor letting back down.
Repear for as many reps and sets as desired.

Alternate Hammer Curl

Difficulty: 2/10
Intensity: 7/10
Reps: 12 - 10 - 8 - 8 - 8
Muscles: Biceps

Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly.
Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body.
While keeping your elbows locked in at your sides, slowly lift yourleft arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.
Hold for a count and return back to the starting position.
Repeat the same steps with your right arm for as many reps and sets as desired.

Alternate Dumbbell Hammer Preacher Curl

Difficulty: 4/10
Intensity: 5/10
Reps: 4 sets * 10 reps
Muscles: Biceps

Start off sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you.
Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count.
Return back to the starting position and repear with the opposite arm.
Repeat for as many reps and sets as desired.

Barbell Curls Lying Against an Incline

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Biceps

Start off by taking an incline bench and setting it to a 45 degree angle, tenh grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support.
Hang your amrs down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps.
Hold onto this position for a count then return back to the starting position.

Cable Preacher Curl

Difficulty: 5/10
Intensity: 6/10
Reps: 12 - 10 - 8 - 6 reps
Muscles: Biceps

Start off by placing a padded preacher arm curl bench in front of a cable machine and attaching a short bar to the bottom pulley. Rest your arms against the bench and extend them fully.
With a narrow grip, grab the bar underhand and pull it towards your head.
Hold for a count, isolating and squeezing the biceps, and then lower the bar back to starting position.

Standing barbell curl

Difficulty: 5/10
Intensity: 8/10
Reps: 4 sets - 12 -> 10 -> 8- >6 reps
Muscles: Biceps, brachialis, deltoid.

This exercise is very simple, we just need a barbell, some weights and motivation ...

Load a standard barbell with some weights and pick it up, The hands should be supinated, about shoulder width apart, arms should hang down beside/in front of your body, the bar in front od your hips.
To curl, keeping your elbows tucked in place at your sides, curl the bar up to your chin, but not so far that your forearms are perpendicular to the floor. Always keep tension on the biceps throughout the motion. Do not let the biceps relax at the bottom of the rep, but also don't bounce the bar off your hips or quads in order to start the nest rep. Keep your biceps strong and in tension ...