Bicep Exercises

Barbell Curls

Primary muscle group(s):
Biceps

Hold the barbell with an underhand grip shoulder width apart. Pull the barbell up to chest level in an arc formation keeping your entire body straight. Do not swing the weight up or hyper extend your lower back. Slowly return the bar to the starting position. Don’t let the bar drop down.

EZ Bar Curls

Primary muscle group(s):
Biceps

Hold the EZ Bar with an underhand grip either with a close grip or wider grip. Pull the barbell up to chest level in an arc formation keeping your entire body straight. Do not swing the weight up or hyper extend your lower back. Slowly return the bar to the starting position. Don’t let the bar drop down.

EZ-Bar Preacher Curl

Primary muscle group(s):
Biceps

Set up a preacher curl bench making sure that the seat is set at the right height. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad. Rest your arms on the support pad with your triceps near the top and your elbows midway down the pad. Grip the EZ bar with an underhand grip at shoulder width. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one. Lower the bar by extending your arms back to the starting position.

Dumbbell Preacher Curls

Primary muscle group(s):
Biceps

Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad. Rest your arm on the support pad with your triceps near the top and your elbow midway down the pad. Grip the dumbbell with an underhand grip at shoulder width. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps. Lower the dumbbell by extending your arms back to the starting position.

Barbell Lying Preacher Curl

Primary muscle group(s):
Biceps

Set up an bench either at a slight or flat if the bench is high enough off the ground. Place a barbell in the ground at the head of the bench. Lie face down on the bench and hold the barbell at shoulder width with an underhand grip at arms length. Curl the bar up to shoulder height and then return to the starting position. Make sure you are high enough off the floor so that the barbell is not touching the floor at the bottom of the eccentric phase.

Cable Bicep Curls

Primary muscle group(s):
Biceps

For this exercise you will need one cable machine with the pulley attachment at the lowest level. You will also need one straight bar or EZ bar attachment. Attach the handle to the cable. Standing with a split stance with your back to the cable machine hold the cable in one hand with your arm extended behind you. Curl the handle up to chest height without bringing your shoulder forward and engaging your shoulders. Return to the starting position.

Single Arm Cable Bicep Curls

Primary muscle group(s):
Biceps

For this exercise you will need one cable machine with a single cable handle attachment at the lowest level. Attach the handle to the cable. Hold the bar shoulder width and pull the bar up to shoulder height creating an arc movement. Control the bar back to the starting position.

Incline Lying Dumbbell Curls

Primary muscle group(s):
Biceps

Set up an incline bench at a slight angle. Lie face down on the bench and hold the dumbbell at arms length with an underhand grip. Curl the dumbbell up to shoulder height and then return to the starting position. Make sure you are high enough off the floor so that the dumbbell is not touching the floor at the bottom of the eccentric phase.

Seated Incline Dumbbell Curls

Primary muscle group(s):
Biceps

Set up an incline bench at 45 degrees. Holding a dumbbell in each hand, lie back on the bench, keeping your shoulders and back firmly against the back rest. Put your arms down by your side with your palms facing in to your body. Curl your arms up, rotating your wrist upwards (palms facing upwards) until the dumbbell is level with your shoulders. Flex or squeeze your bicep at the top of the movement and hold for a count of one. Slowly lower the dumbbells back to the start position, turning your palms back in to your body.

Standing Dumbbell Curl

Primary muscle group(s):
Biceps

Holding a dumbbell in each hand, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the dumbbells up towards your shoulders, rotating your forearms. Do not swing your hips to get the weight moving. Continue raising the dumbbells until they are level with your shoulders with your palms facing your. Your forearm should be in a vertical position. Squeeze or flex your bicep and hold for a count of one. Slowly lower the dumbbells to the starting position. Repeat.