STABILITY-BALL CABLE CURL: SUPINATED (Biceps brachii, brachialis, brachioradialis) - Place a stability ball near one end of the cable machine, leaving just enough room for you to kneel down behind it. Pick up an EZ-bar at the opposite end and walk it back and around the stability ball. Kneel down with your upper arm over the ball.

Slowly curl up towards your shoulders pausing at the top to squeeze your biceps and return slowly.

ROPE HAMMER CABLE CURL: HAMMER GRIP (Brachialis, brachioradialis, biceps brachii) - Attach a rope to a low pulley and hold with palms facing in. Stand 1.5 feet from the weight stack with your feet shoulder-width apart and upper arms locked at your sides.

Raise the rope up in a semicircle toward your shoulders. Rotate the handles out to the sides at the very top, pausing to squeeze your biceps and return slowly.

SUPINE ROPE CABLE CURL: HAMMER GRIP (Biceps brachii, brachialis, brachioradialis) - Attach a rope to a low pulley and hold with a hammer grip, lying face up on the floor with your feet pressed against the base of the frame of the cable machine.

Without moving your upper arms, curl the rope up towards your chest keeping your body flat against the floor during the entire motion. Pause at the top, squeeze and return.