Bench French Curl Press

• Lie on a flat bench with your head hanging off the end.
• Hold a barbell at your chest with your hands six inches apart and your palms up.
• Press the bar to arm's length above your shoulders.
• Keeping your upper arms vertical at all times, lower the bar in a slight arc to your chin.
• Retrace the movement and return the barbell to the starting position in a semicircle.
  
  

DB Bench French Curl

• Lie on a flat bench and hold a dumbbell in each hand at arm's length above your shoulders.
• Keep your upper arms vertical and lower the dumbbells in a semicircle as far as possible by bending your arms.
• Return to starting the position by straightening your arms.
• You can also do this exercise on the floor or on a seated or standing incline bench.
  
  

Seated DB French Curl

• Extend dumbbell above head as your starting position.
• Lower dumbbell with both hands behind neck.
• Extend to starting position.
• Use a slow movement.