Barbell Curl
Stand with your feet hip-width a part, hold a barbell with your hands shoulder width apart your feet hip-width apart, turn your palms forwards. The bar should rest against your hips and your arms should be fully extended. Then begin to bend your elbows as you curl the bar up in a smooth arc in the direction of your shoulders. Keep your upper arms fixed by the sides of your body. Hold there for about 2 seconds. Then slowly move the bar to the starting position.
Preacher Curl
 Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad. Take a barbell into your hands shoulders width apart; turn your palms facing towards. Bend your elbows in a smooth arc towards your shoulders. Stop your movement in a bout 20-30 cm of your shoulders. Hold there for about 2 seconds, and then slowly lower the bar back to the starting position.
Dumbbell Curl
You may stand with your feet hip-width apart or sit on the end of the end of the bench. Take a pair of dumbbells; keep your palms facing in towards your body. Extend your hands as long as you can. Then begin to curl one dumbbell up in a smooth arc towards your shoulders. Rotate your forearm so that your palm faces your shoulder at the top of the movement. Hold there for about 2 seconds; then slowly move the dumbbell back to the starting position. Repeat the same movement with the other arm. Continue this exercise with alternating arms.
Incline Dumbbell Curl
Sit on an incline bench. Press your back and shoulders firmly against the bench. Take a pair of dumbbells; keep your palms facing inwards. Extend your hands as fully as it possible. They should hang downwards. Slowly curl one dumbbell towards your shoulder. Rotate your forearm with your palms facing your shoulder at the top of the movement. Hold there for about 2 seconds; then slowly turn the dumbbell back to the starting position. Repeat the same action with your other hand and continue the exercise alternating arms.
Concentration Curl
Sit on a bench. Put your legs quite wide apart. Take a dumbbell into one hand. Brace that arm against the inside of the same thigh. Extend your arm and turn your palm facing the opposite thigh. Slowly move the dumbbell up forming a smooth arc towards your shoulder. Compress your biceps hard at the top of the movement. Hold there for about 2 seconds and then slowly turn the dumbbell back to the starting position.
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