Biceps brachii

For anyone seeking to improve their health and fitness, strength training should be a top priority, and no strength-training regimen would be complete without bicep exercises! Toned, muscular arms are highly sought after by both men and women. When your arms are strong and sleek, your functional strength and endurance are heightened.

Bicep Workouts

Barbell Curls

Step 1: To begin barbell curls, stand up straight while holding a barbell in a shoulder-width grip.

Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.

Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.

Step 4: Bring the barbell back to the starting position. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

 

 

Bicep curl

 

Bar Cable Curls

Step 1: To begin bar cable curls, Attach a cable curl bar to a low pulley

Step 2: Grab the cable bar with your palms facing up

Step 3: While holding your arms stationary, curl the weights will contracting the biceps as you breath out. Only the forearms should move

Step 4: Slowly begin to bring the curl bar back to starting position as you breathe in

Step 5: Complete 3-4 sets of 8-15 repetitions

Cable Curls

 

 

EZ Bar Preacher Curls

Step 1: To begin this preacher curl variant, grab the E-Z curl bar at the close inner handle. Have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.

Step 2: With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z curl bar at shoulder length. This will be your starting position.

Step 3: As you breathe in, slowly lower the bar until your upper arm is extended and the biceps are fully stretched

Step 4: As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second

Step 5: Complete 3-4 sets of 8-12 repetitions

Preacher Curls

 

 

Incline Dumbbell Curls

Step 1: To begin incline dumbbell curls, Set your bench to a 45 degree angle

Step 2: Lie down on the bench gripping your dumbbells

Step 3: Keep your palms facing forward and your arms turned outward away from your body

Step 4: Start curling both arms up, squeeze at the top then slowly lower the weight. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

incline Dumbbell Curl

 

 

One arm Dumbbell Preacher Curls

Step 1: To begin this preacher curl variant, start with a dumbbell in hand, position yourself on a preacher bench so that you are sitting with your chest against the chest pad and your arm on top of the arm pad, elbow bent and the dumbbell toward your shoulder, palm facing in.

Step 2: Inhaling, completely lower the dumbbell until your elbow is nearly extended.

Step 3: Exhaling, slowly raise the dumbbell back toward your shoulder.

Step 4: Squeeze the bicep as you hold the position for a couple of counts.

One arm dumbbell Preacher Curl

Step 5: Repeat for a full set and then switch sides. Do 3-4 sets hitting around 10-12 reps. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

 

 

Reverse barbell curls

Step 1: To begin reverse barbell curls, stand straight holding a barbell using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.

Step 2: While holding the upper arms stationary, curl the bar while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and barbell is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Step 3: Slowly begin to bring the barbell back to starting position as your breathe in.

Step 4: Do 3-4 sets hitting around 10-12 repetitions. If you are using heavier weight do 3-4 sets hitting around 4-8 repetitions.

Reverse Biceps curl

 

 

Seated Dumbbell Curls

Step 1: To begin seated dumbbell curls, sit on the end of a bench

Step 2: Pick up dumbbells and let them hand by your sides with your palms facing up

Step 3: Bend the arms slightly to take up the tension in the biceps

Step 4: Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible

Step 5: Squeeze the biceps hard, and then slowly lower the weight back to the starting position

Step 6: Complete 3-4 sets of 8-12 repetitions

Seated Dumbbell Curls

 

 

Standing Biceps Cable Curl

Step 1: To begin standing biceps cable curl, Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.

Step 2: While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Step 3: Slowly begin to bring the curl bar back to starting position as your breathe in.

Step 4: Repeat for 3-4 sets hitting around 10-12 repetitions. If you are using heavier weight do 3-4 sets with 4-8 repetitions.

Standing Biceps Cable Curl

 

 

Standing Hammer Curl

Step 1: To begin standing hammer curls, Stand up straight with the dumbbells by your sides

Step 2: Turn your hands so your palms are facing your body

Step 3: Bend your arms slightly to take tension into the biceps

Step 4: Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible

Step 5: Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position

Step 6: Complete 3-4 sets of 8-15 repetitions

Standing Hammer Curls

 

 

Together curls

Step 1: To begin together curls, stand up straight with dumbbells in each hand

Step 2: Bring the dumbbells together so that they are touching

Step 3: Keep the dumbbells together for the entire set

Step 4: Keep your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible

Step 5: Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position

Step 6: Complete 3-4 sets of 8-15 repetitions

Dumbbell Curls held together