Home :: Body Building :: Workouts :: Arms :: Biceps

Biceps exercises and workouts

Concentration Curls

Concentration Curls develps overall bicep size, working the biceps, brachialis, and brachioradialis muscles.

Start sitting on a bench.
Hold a dumbbell with an underhand grip and rest your elbow on the inner side of your thigh.
Inhale and curl the dumbbell
Exhale as you compete the movement.
This isolation exercise allows you to control the range, speed, and alignment of the movement.

Hammer Curls

Hammer Curls the best exercise for the brachioradialis, also working the biceps and brachialis.

Start standing or sitting.
Grasp a dumbbell in each hand with your palms facing inward.
Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately.
Exhale as you complete the movement.

Low Pulley Curls

Low Pulley Curls is a great exercise for isolating and pumping the biceps.

Start standing, facing the cable machine and grasp the handle with an underhand grip (make sure the cable starts at the bottom, nearest the floor, if it is adjustable).
Inhale and curl the pulley handle
Exhale as you complete the movement.

Machine Curls

Machine Curls one of the best exercises to feel the action of the biceps.This movement also works the brachialis and, to a lesser extent, the brachioradialis and pronator teres.

It is impossible to cheat because your arms are firmly held on the table.The muscular tension is intense at the beginning, so warm up by using lighter loads. Avoid tendinitis by keeping your arms from extending completely.

Start by taking a seat, and take an underhand grip on the bar with your arms straight and your elbows resting on the padded and angled surface of the table.
Inhale and curl the bar
Exhale as you complete the movement.

Barbell Curls

Barbell Curls develops the overall size of the biceps.

Stand with your feet apart and grasp the barbell with an underhand grip, hands about shoulder width apart.
Curl the bar out and up in a wide arc and bring it up as high as you can, keeping your elbows close to your body and stationary.
Get a full flex of the bicep at the top. Lower the weight following the same arc as you did coming up, resisting the weight all the way down.
Don't just let the weight drop, this can not only cause injury but doesn't work the muscle the way you want to.

Don't swing your body back to bring up the weight, this takes away from working the biceps.
If you can't lift the weight without using compensation movements, lighten the weight you're using

Arm Blaster Curls

Arm Blaster Curls again works the biceps. The technique is the same as for barbell curls, only you use an arm blaster bar (or e-z curl bar).

Cheat Curls

Cheat Curls again work the biceps. The technique is the same as for barbell curls, except

Use a weight that you can only do a few strict repetitions with.
After that you begin to swing the weight up using your back and shoulders.
The key is to keep your biceps working the whole time and only cheat enough to get the weight up.
Keep the elbows stationary at the waist.

Preacher Curls

Preacher Curls develops the lower area of the biceps and lengthens the bicep muscle. This exercise is done using a barbell or e-z curl bar and a preacher bench.

Position yourself with your chest against the bench, your arms extended over it.
Take hold of a barbell or e-z curl bar with an underhand grip.
Holding your body steady curl the bar up and lower it again, resisting the weight all the way down.
Don't lean back as you curl the bar up and flex extra hard at the top where there is little stress on the biceps.
You can also use dumbbells to isolate each arm if you wish, the technique is the same.

"21's"

"21's" develops and shapes the entire biceps area. For this exercise you can either use a barbell or dumbbells. The technique is the same as for barbell curls, except

You start with only raising the bar half way, or until your arm forms a 90 degree angle, then lower.
Do this seven times.
On the eigth repetition curl the weight all the way up, but only lower it half way down.
Perform seven repetitions like this, only lowering the weight halfway down.
On the fifteenth repetition start performing the full movement, like you would in regular barbell curls.
You should use a weight for this that you can perform all the repetitions with, a good estimate is about half of what you would use for regular barbell curls.
If you find this too little or too much, adjust the weight accordingly.

Incline Dumbbell Curls

Incline Dumbbell Curls works to stretch the biceps and for overall development.

Start sitting on an incline bench set at approximately a 60 degree angle.
Grip the dumbbells with an underhand grip and let your arms hang at our sides.
Curl the weight up keeping your elbows well forward and lower the weight back down making sure you resist the weight all the way down.
Pause at the bottom to make sure that you aren't using momentum to get the weight back up again.

To work the biceps that little bit more start with your palms facing each other at the bottom and rotate your wrists as you curl the weight up so that when you reach the top your palms are facing up.
This is called supination, which is another function of the biceps muscle. This gives the best results.

Seated Dumbbell Curls

Seated Dumbbell Curls builds the shape and definition in the biceps.

The technique is the same as for incline curls, only now you're in a sitting position.

Alternate Dumbbell Curls

Alternate Dumbbell Curls isolates the biceps of each arm. The technique is the same as for seated curls except

In Alternate Dumbbell Curls you're standing and you alternate curling each arm, so as to isolate each biceps.
Try not to swing your arm up, this takes away from the exercise.

Lying Dumbbell Curls

Lying Dumbbell Curls works the entire biceps muscle and is used to create a higher peak.

The technique is similar to incline curls, only now your on a flat bench.

Cable Curls

Cable Curls again works the biceps muscles. The technique is similar to barbell curls except

Instead of using a barbell you use a cable pulley.
You can lean back slightly if you wish, but make sure you keep your elbows at your sides and don't use any compensation movements.
You can reverse the grip to work the forearm more and the outside of the biceps.

Home || Body Building || Yoga || Weight Loss || Diabetes || Meditation || Book Review || Supplement Reviews || Contact us || Site Map || Fitness Directory