Lee Walker Personal Training
Lee Walker Personal Training

Biceps

Whether its a little shape and toning that youre after or big bulging biceps, the exercises listed below are the key to achieving your goals.

Alternative Incline Dumbell Curl

 

Start Position

Finish Position

 

Type: Strength

Main Muscle Worked: Biceps

Other MusclesForearms

EquipmentDumbbell

Mechanics Type: Isolation

Level: Beginner

Sport: No

Force: Pull

 

  1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.

Just like the Incline Dumbbell Curl but only one arm at a time

 

 

Concentration Curls

 

Start Position

Finish Position

 

Type: Strength

Main Muscle Worked: Biceps

Other Muscles: Forearms

Equipment: Dumbbell

Mechanics Type: Isolation

Level: Beginner

Sport: No

ForcePull

 

  1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues

 

Hammer Curls

 

Start Position

Finish Position

 

TypeStrength

Main Muscle Worked: Biceps

Equipment: Dumbbell

Mechanics TypeIsolation

LevelBeginner

Sport: No

Force: Pull

 

  1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. Repeat for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc

 

EZ Bar Curl

 

Start Position

Finish Position

 

TypeStrength

Main Muscle WorkedBiceps

Equipment: E-Z Curl Bar

Mechanics TypeIsolation

Level: Beginner

Sport: No

ForcePull

 

  1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the wider grip for variety purposes

 

Close Grip Standing Barbell Curl

 

Start Position

Finish Position

 

TypeStrength

Main Muscle WorkedBiceps

Other MusclesForearms

EquipmentBarbell

Mechanics Type: Isolation

LevelBeginner

SportNo

Force: Pull

 

  1. Hold a barbell with both hands, palms up and a few inches apart.
  2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  4. Slowly go back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Variations: Can also be done with a medium or wide grip, using dumbbells and cables.

 

Reverse Barbell Preacher Curl

 

Start Position

Finish position

 

Type: Strength

Main Muscle Worked: Biceps

Other MusclesForearms

EquipmentE-Z Curl Bar

Mechanics TypeIsolation

LevelIntermediate

SportNo

Force: Pull

 

  1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
  2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
  3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
  4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • This exercise can be performed using an e-z bar, cables or dumbbells.

 

Incline Inner Bicep Curl

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: N/A

 

  1. Hold a dumbbell in each hand and lie back on an incline bench.
  2. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.
  3. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip:The end of the movement should look similar to a double biceps pose.
  4. After a second contraction at the top of the movement, start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  5. Repeat for the recommended amount of repetitions.

Variations: You can also perform this exercise with cables or exercise bands.

 

Spider Curl

 

Start Position

Finish Position

 

Type: Strength
Main Muscle Worked: Biceps
Equipment: E-Z Curl Bar
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull

 

  1. Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
  2. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
  3. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
  4. Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
  5. Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
  6. Slowly begin to bring the barbell back to the starting position as your breathe in. .
  7. Repeat for the recommended amount of repetitions.

Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly.

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