STANDING BICEPS CABLE CURL

Step 1: 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.

Looking for more great bicep workouts?  Check out our bicep workout exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

REVERSE BARBELL CURL

Step 1: To begin, 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.

Looking for more great bicep workouts?  Check out our bicep workout exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

INCLINE DUMBBELL CURLS

Step 1: 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.

Looking for more great bicep workouts?  Check out our bicep workout exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

 BARBELL CURLS

Step 1: 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.

Looking for more great bicep workouts?  Check out our bicep workout exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

ONE-ARM DUMBBELL PREACHER CURL

Step 1: 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.

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.

Looking for more great bicep workouts?  Check out our bicep workout exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!