Hi, I'm Jay McLeod. Today, we're going to discuss what are some of the ways to work your biceps without a curl bar, o.k. Simply put, grab some dumbbells or a cable, o.k. If you're tired of doing the same bicep workout, I've got the remedy. The first exercise I'm going to show you, is dumbbell preacher curls, o.k. From here, I'm going to place my tricep to back up my arm on the pad, o.k., on the resting pad. Now, from here, I'm going to fully extend my arm. Don't cut it short, a lot of people cheat on this exercise. Fully extend your arm, get that good stretch in your bicep. From here you're going to contract your muscles by curling your arms up towards your shoulders, taking a deep breath in. Slow and controlled, coming down, power coming out. Really squeezing at the top. The next exercise I'm going to show you, is the cable curls, o.k. So, we're going to grab our cable handles and we're going to turn away from the machine, o.k. We're going to walk out a couple feet, o.k., get a little more resistance in the exercise. Now, from here, my knees are relaxed, my chest is out and my chin is up, o.k., my head's in the neutral position. I'm going to curl the weights up, I'm going to inhale nice and strong, curl the weights towards my shoulders, exhale and slowly lower. Now, what you don't want to do is, you don't want to rock your body, o.k., or swing your arms. O.k., you want to take your time on this exercise, really concentrate on working your biceps, o.k. Curl up and lower, fully extend your arm, get that good stretch in your biceps.