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Biceps

Barbell Preacher Curl Form

  • Set up a preacher curl bench and adjust it so that your upper arms rest comfortably on the angled surface, allowing your chest to be against the pad.
  • Grip the barbell with an underhand grip, hands spaced slightly wider than shoulder-width apart.
  • Keep your upper arms stationary on the pad and, with a controlled motion, curl the barbell up towards your shoulders, contracting your biceps.
  • Lower the barbell back down in a controlled manner, feeling a stretch in your biceps. Execute barbell preacher curls with proper form to effectively target and isolate the biceps muscles. Adjust the weight as needed and avoid using momentum for optimal results.

Barbell Drag Curl

  • Begin by standing with your feet shoulder-width apart and holding a barbell with an underhand grip, hands positioned slightly narrower than shoulder-width.
  • Keep the barbell in contact with your body as you initiate the curl, dragging it up along your torso.
  • Focus on contracting your biceps by lifting your elbows and squeezing your upper arms.
  • Lower the barbell back down in a controlled manner, maintaining the close contact with your body throughout the movement. Perform barbell drag curls with proper form, emphasizing the biceps' engagement and avoiding swinging or using momentum for optimal results. Adjust the weight according to your strength level while prioritizing strict form.

Standing Barbell Curl

  • Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands spaced slightly wider than shoulder-width apart.
  • Keep your upper arms close to your torso and fully extend your arms, starting with the barbell at hip level.
  • Curl the barbell towards your shoulders, contracting your biceps and keeping your elbows stationary.
  • Lower the barbell back down in a controlled manner, feeling a stretch in your biceps. Perform standing barbell curls with strict form, avoiding excessive body movement and using a weight that challenges your muscles while maintaining proper technique.

EZ Bar Curl

  • Begin by standing with your feet shoulder-width apart and gripping the EZ bar with an underhand grip, hands placed slightly closer than shoulder-width.
  • Hold the barbell with your arms fully extended, keeping your elbows close to your torso.
  • Curl the barbell towards your shoulders, emphasizing the contraction in your biceps while keeping your wrists in a comfortable and neutral position.
  • Lower the EZ bar back down in a controlled manner, maintaining tension on the biceps throughout the movement. Execute EZ bar curls with proper form, focusing on controlled repetitions and adjusting the weight according to your strength level for an effective biceps workout.

Cable Curl (Rope Extension)

  • Stand in front of a cable machine with a rope attachment at the low pulley.
  • Grasp the rope with an underhand grip, keeping your elbows close to your torso.
  • Curl the rope towards your shoulders by contracting your biceps, keeping your upper arms stationary.
  • Slowly lower the rope back to the starting position and repeat for the desired number of repetitions.

Squatting Cable Curl

  • Set up a cable machine with a straight bar attached to the low pulley.
  • Stand with feet shoulder-width apart, facing the machine, and grab the bar with an underhand grip.
  • Keeping your back straight, squat down as if sitting back into a chair while curling the bar up towards your shoulders.
  • Return to the starting position, extending your hips and knees, and repeat the squatting cable curl for the desired number of reps.

Two Arm Low Pulley Cable Curl

  • Position yourself in front of a cable machine with a low pulley and attach a straight bar.
  • Stand with feet shoulder-width apart, grab the bar with an underhand grip, and keep your elbows close to your sides.
  • Curl the bar toward your shoulders by contracting your biceps, keeping your upper arms stationary.
  • Slowly lower the bar back to the starting position, fully extending your arms, and repeat the two-arm low pulley cable curl for the desired number of repetitions.

Alternating Standing Dumbbell Curl

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
  • Keep your elbows close to your torso and curl one dumbbell toward your shoulder while keeping the other arm extended.
  • Lower the curled dumbbell back down in a controlled manner as you simultaneously curl the other dumbbell.
  • Continue alternating the curls between arms, ensuring a smooth and controlled motion, and repeat for the desired number of repetitions.

Seated Dumbbell Hammer Curl

  • Sit on a bench with your back straight and feet flat on the floor, holding a dumbbell in each hand with a neutral (hammer) grip (palms facing each other).
  • Keep your elbows close to your sides and lift both dumbbells simultaneously, curling them toward your shoulders.
  • Pause briefly at the top of the movement, contracting your biceps.
  • Lower the dumbbells back down in a controlled manner, fully extending your arms, and repeat the seated dumbbell hammer curls for the desired number of repetitions.

Concentration Curl

  • Sit on a bench with your legs spread apart, and hold a dumbbell in one hand using an underhand grip.
  • Place the back of your upper arm against the inner thigh of the same side, letting the arm fully extend.
  • Keep your back straight and curl the dumbbell towards your shoulder, contracting your biceps.
  • Lower the dumbbell back down with control, fully extending your arm, and repeat the concentration curls for the desired number of reps. Switch sides and repeat the process for the other arm.

Cross Body Hammer Curl

  • Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.
  • Keep your back straight and lift one dumbbell in a diagonal motion across your body toward the opposite shoulder.
  • As you curl, maintain a neutral grip (palms facing your torso) to emphasize the hammer curl motion.
  • Lower the dumbbell back down in a controlled manner and repeat the cross-body hammer curls with the opposite arm, alternating between sides for the desired number of repetitions.

Dumbbell Hammer Curl

  • Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.
  • Keep your back straight and elbows close to your sides.
  • Curl the dumbbells towards your shoulders in a hammer grip, maintaining the palms facing each other.
  • Pause at the top of the movement, squeezing your biceps, and then lower the dumbbells back down in a controlled manner. Repeat for the desired number of repetitions.

Dumbbell Arnold Curl

  • Begin by sitting or standing with a dumbbell in each hand, palms facing your body.
  • Start the movement by curling the dumbbells while simultaneously rotating your palms to a neutral grip (palms facing your face) as you lift.
  • At the top of the curl, your palms should face your shoulders.
  • Lower the dumbbells back down with control, rotating your palms back to the starting position, and repeat the Arnold curls for the desired number of repetitions.

One Arm Dumbbell Preacher Curl

  • Set up a preacher bench at a comfortable height and place a dumbbell next to it.
  • Sit or kneel on the preacher bench, ensuring that your armpit and the back of your arm are firmly against the pad.
  • Grab the dumbbell with an underhand grip, letting your arm fully extend downward.
  • Keeping your upper arm against the pad, curl the dumbbell towards your shoulder, contracting your biceps. Lower it back down in a controlled manner and repeat for the desired number of reps. Switch arms for a balanced workout.

Seated Dumbbell Curl

  • Sit on a bench with your back straight, feet flat on the floor, and a dumbbell in each hand, arms fully extended.
  • Keep your elbows close to your torso and curl both dumbbells simultaneously towards your shoulders.
  • Pause briefly at the top of the movement, contracting your biceps.
  • Lower the dumbbells back down in a controlled manner, fully extending your arms, and repeat the seated dumbbell curls for the desired number of repetitions.

Machine Preacher Curl

  • Adjust the preacher curl machine to align the pad with your upper arms.
  • Sit on the machine with your chest against the pad and your arms fully extended.
  • Grab the handles with an underhand grip and position your upper arms firmly against the pad.
  • Curl the handles towards your shoulders, contracting your biceps. Lower the handles back down in a controlled manner and repeat for the desired number of repetitions.

Kettlebell Bicep Curl

  • Stand with feet shoulder-width apart, holding a kettlebell in each hand with palms facing forward.
  • Keep your elbows close to your torso and fully extend your arms.
  • Curl the kettlebells towards your shoulders, contracting your biceps.
  • Lower the kettlebells back down in a controlled manner, fully extending your arms, and repeat the kettlebell bicep curls for the desired number of repetitions.