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Biceps Curl


Biceps curl is a great exercise because you can do it anywhere, with just about anything. Plus, it strengthens your arms and builds up your muscle mass.

Dumbbells are the most common item used to do bicep curls, but you can also use an EZ bar, cables, a preacher bench, bicep curling machine or even a soup can.

A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest. With the barbell, you work both biceps at the same time.

While doing your biceps curl, ensure your elbows remain stationary and to the sides of your body during the entire exercise.

If using a bar, the bar should be moved with a smooth action with no jerky movements.

How to perform the Biceps Curl Exercise:

  1. Stand with feet shoulder-width apart, knees slightly bent.
  2. Hold a ten pound dumbbell in each hand, arms at sides, palms facing forward.
  3. Elbows should be close to sides. Engage abs.
  4. Bend elbows to bring dumbbells near shoulder level.
  5. Keep emphasis on biceps by squeezing shoulder blades together to keep them stable.

Biceps Curl

Cable T Biceps Curl

Equipment required: Double cable machine.
Muscles worked: Biceps. Flexors of the forearm.

How to Perform the Cable T Bicep Curls

  1. Set up the double cable machine so that the pulleys are at about shoulder level. Grab the handles extend your arms out straight so your body looks something like the capital letter T.
  2. Flex your arms bringing your hands right over your shoulders. Extend the arms to the start position and repeat.

Make sure the palms are facing up towards the ceiling as you perform this exercise.

Cable T Biceps Curl


It is easy to cheat on this exercise by twisting your arms as you bring the hands to the shoulders. Concentrate on keeping the palms facing up and make sure you bring them right to the middle of the shoulder NOT the front of the shoulder.

Preacher Curl

The preacher curl is the ideal biceps solution! Few biceps exercises help isolate your biceps and their synergists, along with tendons and ligaments, better than preacher curl.

You may think of the preacher curl as just one exercise, but actually many variations on the basic movement are available to you: You can choose dumbbells, a straight or EZ-bar, cables or even resistance bands to challenge the muscles in slightly different ways.

How to perform The Preacher Curl Exercise:

  1. Grab your workout bar with an underhand grip, your pinkies angled toward each other.
  2. Rest your upper arms on a sloping pad and hold the bar at arm's length in front of you.
  3. Lift the bar as high as you can, then slowly lower it.

Preacher Curl

Incline Dumbbell Curl

An excellent way to tone and increase definition in the bicep muscles. Your biceps, like your triceps, grow and respond best when you train them with various exercises.

Much like the preacher curl, the dumbbell curl done on an incline bench changes the angle of the arms to the body. As opposed to the standing dumbbell curl, the incline dumbbell curl helps target the muscle with unrivaled accuracy.

How to perform The Incline Dumbbell Curl:

  1. Set an incline bench to a 45-degree angle.
  2. Grab a pair of dumbbells and sit with your back against the pad.
  3. Let your arms hang straight down from your shoulders and turn your palms forward.
  4. Moving only from the elbows, curl the weights up as high as you can.
  5. Pause, and then slowly lower them.

Incline Dumbbell Curl

Wide Grip Biceps Curl

Work those all-important biceps not just to be buff, but for ease in every day tasks that use these precious muscles.

The primary function of the bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function is supination of the forearm, which means turning the hand from a palms down position to a palms-up position.

Doing the wide grip bicep curls on a regular basis can help bring you more complete bicep development than the typical, random curls.

How to perform The Wide Grip Biceps Curl Exercise:

  1. Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
  2. Hold the bar down at arm's length in front of you.
  3. Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
  4. Pause, then slowly lower the bar.

Wide Grip Biceps Curl

Did you know?

The biceps make up approximately 1/3rd of the muscle mass in the upper arm region. In addition, the bicep muscles are among the most famous muscles in the body. Think how often you hear someone say, "make a muscle" - what comes to mind? The bicep!

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