Many gyms first demonstrate the starting position for bicep hammer curl. Stand erect with head straightforward feet apart or together depending on individual preference. Knees should be soft. Dumbbells are held at arms length, palms in, at sides of upper thighs. The ending position for bicep hammer curl is straight up from thighs, keeping the base of the dumbbells pointed toward the floor. Return to starting position. Make sure upper arms are pressed to upper trunk throughout exercise. One can do this exercise in such a way to work inner biceps by curling dumbbells up and out, rotating wrists to turn palms up, remembering to keep upper arms pinned to upper chest. Remember, when breathing, inhale at start of exercise and exhale at end of exercise and keep breathing. For best results maintain proper posture throughout the workout. This will be best for muscle isolation

Standing Barbell Curl
The starting position for standing barbell curl is hold barbell in hands, shoulder width apart and palms up. Hold barbell at arms length against upper thighs. Curl barbell up in curved motion until bicep muscle peaks. For some people it will be when forearms touch biceps and for others it may be sooner. Remember as in all curls, keep upper arms close to upper body. Following the path upward, lower barbell to starting position. Do not rest, but start right up again. This will maintain resistance on bicep. Do not move to and fro or jerk the barbell, but rather lift smoothly with equal speed up and down. This movement can be worked with a wide to medium grab. A narrower grip may also be use, which will catch outer biceps. When breathing, inhale at start of exercise and exhale at end of exercise.

Reverse Standing Barbell Curls
An assistant flexor of the elbow is located on the outer side of the lower arm. This is not as effective as regular curls for the biceps, but does build up the forearm. Now carefully do the starting position for a reverse standing bicep curl. As with the regular bicep barbell curl except, the starting position is to keep the palms facing down. A good rule of thumb when allowing for going up in weights one must do 10 repetitions and the 10th repetition is as easy as the first repetition. One can still get good muscle definition without going up in weights if the goal is strength then the person will want to lift heavier until he reaches the maximum capability.