Bicep

ses:

Exerci
See

Pictures & Descriptions of Effective Bicep Exercises

Barbell Biceps Curl

- Sit at preacher curl

bench with upper arms
supported.
- Grasp bar on angle
portion, palms upward.
- Raise bar up to chest
and lower.
- Repeat.

Dumbbell Hammer
Curl

- Stand with feet hip

distance apart.
- Begin with weights in
hands, palms inward.
- Bend elbow of one
arm, bringing weight up
and out slightly to
outside of shoulder.
- Keep palms inward.
- Lower while raising
other weight in same
manner.

Dumbbell Zottman
Curl

- Begin with feet about

hip distance apart.
- Hold weights at side,
palms forward.
- Bend elbow, lifting right
weight up, then rotate
wrist downward.
- Lower right weight
while raising left weight.
- Rotate both weights
and repeat sequence.

Barbell Brachialis Lift

- Sit with upper arms supported on

preacher curl bench.
- Hold bar on the angle portion,
palms downward.
- Lift bar upward, bending elbows.
- Return to start position and repeat.

Dumbbell In Out

- Hold weights in hands, palms

inward as shown.
- Keep elbows out from sides.
Straighten arms.
- Return and repeat.

Dumbbell Brachialis Lift

- Sit or stand, hold weights in hands,

palms down.
- Lift right weight, bending elbow.
- Lower right weight as left weight is
raised.
- Repeat.

Biceps Cable Curl

Dumbbell Buzzy Curl

- Use cable pulley

from floor level.
- Hold handle with
elbow straight.
- Bend elbow, lifting
upward.
- Lower and repeat.

- Begin with feet about hip

distance apart.
- Hold weights in hands at
sides, palms inward.
- Bend elbow, lifting one
weight up and across to
center of chest with palm
facing chest.
- Lower weight while
raising other weight in the
same manner.

Dumbbell Inner
Biceps Curl

Dumbbell Single Biceps

Curl

- Hold weight in hand.

- Begin with arm at
side, elbow straight,
palm inward.
- Bend elbow while
turning palm upward.
- Return to start
position and repeat.

- Begin with arm at side,

sit or stand, elbow
straight, palm up, weight
in hand.
- Bend elbow upward.
- Return to starting
position.

Incline Slide Biceps

Curl

Machine Biceps Curl

- Attach cables
according to
manufacturer
instructions.
- Sit facing away from
foot rest.
Hold handle in right
hand with arm forward
as shown.
- Bend elbow, pulling
handle upward.
- Return and repeat.
- Repeat series with
left arm.

- Sit at biceps machine

with upper arms
supported.
- Grasp handles in hands,
elbows straight.
- Pull hands to shoulders,
bending at elbows.
- Return to start position
and repeat

Palm in Pull Up

- Place hands on pull-up

bar, palms in.
- Slowly pull chin up to
bar and lower back
down.
- Repeat.

Partial Kneel Bent Row

Pulley Extended
Bicep

- Begin in position shown.

- Right leg bent, toes forward, right
arm on right thigh, left leg straight
and extended back, toes pointed to
left. Keep back straight, parallel to
floor, with shoulders squared.
- Begin with weight on floor.
- Raise it up to abdomen, keeping
elbow close to side.
- Lower and repeat.

- Attach pulley to
secure object at
shoulder level.
- Grasp handle in
hand, palm up, arm
straight as shown.
- Support elbow with
other arm.
- Pull, bending at
elbow.
- Return to start
position and repeat.

Pulley Rows

- Sit with straight legs at

pulley system.
- Grasp row handle with
both hands.
- Pull handles to mid
chest keeping elbows
close to body.
- Return to start position
and repeat.
- Keep low back as
straight and upright as
possible.

Bicep Exercises
Buzzy Curl

- Begin with feet about hip distance

apart.
- Hold weights in hands at sides,
palms inward.
- Bend elbow, lifting one weight up
and across to center of chest with
palm facing chest.
- Lower weight while raising other
weight in the same manner.

Preacher Curl PalmDown

- Sit with upper arms supported on

preacher curl bench.
- Hold bar on the angle portion,
palms downward.
- Lift bar upward, bending elbows.
- Return to start position and repeat.

Dumbbell Curl

- Begin with arms at side, sit or

stand, elbow straight, palms up,
weights in hand.
- Bend elbows upward.
- Return to starting position.

Preacher Curl Palm-Up

- Sit at preacher curl bench with

upper arms supported.
- Grasp bar on angle portion,
palms upward.
- Raise bar up to chest and
lower.
- Repeat.

Hammer Curl

- Stand with feet hip distance apart.

Begin with weights in hands, palms
inward.
Bend elbow of one arm, bringing weight
up and out slightly to outside of shoulder.
Keep palms inward.
Lower while raising other weight in same
manner.

Pullups Palm-in

- Place hands on pull-up bar, palms in.

- Slowly pull chin up to bar and lower back
down.
- Repeat.

Lateral Curl

- Hold weights in hands, palms inward

as shown.
Keep elbows out from sides.
Straighten arms.
Return and repeat.

Reverse Grip Curls

- Sit or stand, hold weights in hands,

palms down.
- Lift both weights, bending elbow
- OR, Lift right weight, bending elbow,
and lower right weight as left weight is
raised.
- Repeat.

Forearm Exercises
Reverse Curls

- Hold weight(dumbbells or
barbell) in hand, shoulder width
apart, palm down.
- Lift weight, bending elbow.
- Return to start position.

Reverse Wrist Curls

- Grasp weight with hand.

- Place forearm on table with hand
off edge of table, palm down as
shown.
- Move wrist upward.
- Return to starting position.

Wrist Curls

Dumbbell Pronation

- Grasp weight with hand.

- Place forearm on table with hand
off edge of table, palm up as shown.
- Move wrist upward.
- Return to starting position.

- Support forearm on table or

armchair.
- Position hand palm up with
weight in hand as shown.
- Rotate hand to thumb up.
- Return to start position.

Preacher Curls

Pullups Palms-in

- Sit with upper arms supported

on preacher curl bench.
- Hold bar on the angle portion,
palms downward.
- Lift bar upward, bending elbows.
- Return to start position and
repeat

- Place hands on pull-up bar, palms

in.
- Slowly pull chin up to bar and
lower back down.
- Repeat.

SkullCrushers

Triceps Kickback

Arm Exercises
Buzzy Curl

Hammer Curls

- Begin with feet about hip distance

apart.
- Hold weights in hands at sides,
palms inward.
- Bend elbow, lifting one weight up and
across to center of chest with palm
facing chest.
- Lower weight while raising other
weight in the same manner.

- Stand with feet hip distance apart.

- Begin with weights in hands, palms
inward.
- Bend elbow of one arm, bringing weight
up and out slightly to outside of shoulder.
- Keep palms inward.
- Lower while raising other weight in
same manner.

Bar Dips

Overhead Extension

- Stand with barbell in hands

overhead.
- Bend elbows, lowering bar
behind head.
-Straighten elbows.
- Lower and repeat

- Place hands on dip bars, elbows

bent.
- Push down, raising body upward.
- Lower and repeat.

- Stand with feet hip distance apart.

- Begin with weight straight overhead in
both hands.
- Lower weight to center of upper back.
- Keep elbows close to ears and pointed
up.

- Stand, leaning over chair or table,

arm back, elbow bent, as shown.
- Hold weight in hand.
- Straighten elbow through available
range.
- Return to start position.

- Straighten and repeat.

Biceps
Illustration #16 - Seated alternate dumbbell curl

This is a great exercise for the biceps but a little tricky to perform. The whole point of this exercise is to turn
your palms inward as you curl the weight. This adds more contraction to your biceps.
To do this exercise, grab two dumbbells and take a seat on the end of a flat bench (you can also do these
standing up). While seated, the dumbbells should be at the sides of your body with your palms facing each
other. Slowly curl one dumbbell up and as you do, slowly turn the outside of your palm inward until they are
facing you, at the top of the movement. As your bring the weight back down, your going to do the reverse of
this and slowly turn your palms outward again. Do the same for the other arm.
Illustration #17 - Concentration curl

Grab a light dumbbell and take a seat on the end of a bench. Slightly bend at the waist, as in the image
above. With the dumbbell in one hand, curl the weight up using only your biceps. I keep my arm braced on
my leg for added support. Repeat with the other arm.
Illustration #18 - Flat Bench Dumbbell Curl

You can get into position in one of two ways. The first way, you can grab two dumbbells and lie back on a
flat bench with the dumbbells at your sides. The second method, simply lie back on the bench at grab the
dumbbells on the floor. It's up to you. Once you are in position, simply curl the weight up and down. Once
you've finished the repetitions, drop the weight on the floor.
Illustration #19 - Incline Dumbbell Curl

Grab two dumbbells and lie back on an incline bench. You can use the incline bench press or a multi
purpose bench. I like to curl the weight up while I'm seated and lie back with the dumbbells on my chest.
Once in position, slowly lower the weight and curl the weight back up.
Illustration #20 - Standing Dumbbell Curl

This is a pretty simple exercise to perform. Simply grab two dumbbells and keep them at your sides. Curl
the weight up and slowly lower them back down. Now, you can either curl the weight up with your palms
facing outward or you can do them like the seated alternate curl. With the seated curl, you start with your
palms inward and as you curl the weight up, turn your palms inward. Either way is fine.