Bicep Exercises

Exercise Instructions
Standing Barbell Curl 1. Stand with feet shoulder-width apart. 2. Hold a barbell with an underhand grip, hands shoulder-width apart. 3. Curl the barbell up to shoulder level while keeping elbows close to the body. 4. Lower the barbell slowly back to the starting position.
Dumbbell Bicep Curl 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand. 2. Curl one dumbbell to shoulder level while keeping the elbow close to the body. 3. Lower it back slowly and repeat with the other arm.
Hammer Curl 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). 2. Curl both dumbbells simultaneously to shoulder level. 3. Lower them back slowly to the starting position.
Preacher Curl 1. Sit on a preacher bench and rest your arms on the pad. 2. Hold a barbell or dumbbells with an underhand grip. 3. Curl the weight upwards, keeping your upper arms on the pad. 4. Lower the weight slowly back to the starting position.
Concentration Curl 1. Sit on a bench with your legs spread. 2. Hold a dumbbell with one hand and rest your elbow on the inner thigh. 3. Curl the weight towards your shoulder, keeping the upper arm stationary. 4. Lower the dumbbell slowly.
Cable Curl 1. Stand with feet shoulder-width apart in front of a cable machine. 2. Attach a straight or EZ-curl bar to the low pulley. 3. Hold the bar with an underhand grip and curl it towards your shoulders. 4. Lower the bar slowly.
Incline Dumbbell Curl 1. Sit on an incline bench set at a 45-degree angle, holding a dumbbell in each hand. 2. Curl the weights towards your shoulders simultaneously. 3. Lower them slowly back to the starting position.
Zottman Curl 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip. 2. Curl the weights to shoulder level. 3. Rotate your wrists to a pronated position and lower the weights slowly. 4. Rotate back to the starting position.
Reverse Curl 1. Stand with feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip. 2. Curl the weights towards your shoulders. 3. Lower them slowly back to the starting position.
Chin-Up 1. Grip a pull-up bar with an underhand grip, hands shoulder-width apart. 2. Hang fully extended. 3. Pull your body up until your chin is above the bar. 4. Lower yourself back slowly.
Spider Curl 1. Lay face down on an incline bench set at a 45-degree angle, holding a dumbbell in each hand. 2. Let your arms hang straight down. 3. Curl the weights upwards towards your shoulders. 4. Lower them slowly back to the starting position.
21s (Bicep Curl Variation) 1. Stand with feet shoulder-width apart, holding a barbell with an underhand grip. 2. Perform 7 curls from the bottom to the midpoint. 3. Perform 7 curls from the midpoint to the top. 4. Perform 7 full range curls.
EZ-Bar Curl 1. Stand with feet shoulder-width apart, holding an EZ-bar with a narrow or wide underhand grip. 2. Curl the bar towards your shoulders. 3. Lower it slowly back to the starting position.
One-Arm High Cable Curl 1. Stand sideways to a high pulley cable machine. 2. Hold the handle with your palm facing up, arm extended out to the side. 3. Curl the handle towards your head, keeping your upper arm stationary. 4. Lower it slowly back to the starting position.
Resistance Band Curl 1. Stand on a resistance band with feet shoulder-width apart, holding the handles with an underhand grip. 2. Curl the handles towards your shoulders. 3. Lower them slowly back to the starting position.
Seated Dumbbell Curl 1. Sit on a bench with feet flat on the floor, holding a dumbbell in each hand. 2. Curl the weights towards your shoulders simultaneously. 3. Lower them slowly back to the starting position.
Seated Alternating Curl 1. Sit on a bench with feet flat on the floor, holding a dumbbell in each hand. 2. Curl one dumbbell to shoulder level while keeping the elbow close to the body. 3. Lower it back slowly and repeat with the other arm.