Biceps Workout
Biceps, perhaps the most famous muscle you have, is located in front of the humerus, scapula and inserting on the radius. Its role is to flex the arm, being antagonistic to the triceps.
1. Alternate Hammer Curl
Main muscle trained: Biceps
Other muscles trained: Forearms
Equipment: Dumbbells
Movement Type: Isolation
Execution:
Grab a dumbbell in each hand, held at arms length, with your torso upright. Keep your elbows close to your torso, palms facing the torso. While your upper arm stays stationary, curl the right weight forward contracting the biceps as you breathe out, until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly bring the dumbbells back to starting position as your breathe in. Your forearms should stay still during the execution.
2. Barbell Curl
The main muscle trained: Biceps
Other muscles trained: Forearms
Equipment: Barbell / Bar
Movement Type: Compound
Execution:
Stand up with your body straight while holding a barbell at a shoulders-width grip. Keep the palms of your hands facing forward and the elbows close to your torso. With the upper arms stationary, curl the weights forward contracting the biceps as you breathe out. When the biceps are fully contracted and the bar at shoulders level, slowly bring the bar back to starting position as your breathe in.
3. Dumbbell Bicep Curl
The main muscle trained: Biceps
Other muscles trained: Forearms
Equipment: Dumbbell
Movement Type: Isolation
Execution:
With a dumbbell in each hand and elbows close to your body, rotate your palms until they are facing forward. Your upper arms should stay stationary. Exhale and curl the weights while you contract your biceps. Raise the weights until your biceps are fully contracted and the dumbbells reach your shoulder level. Inhale and slowly lower the dumbbells back to the starting position.
4.Seated Barbell Preacher Curl
The main muscle trained: Biceps
Other muscles work: None
Equipment: Bar / Barbell
Motion Type: Isolation
Execution:
For this exercise you need Preacher Curl Bench and an EZ Curl Bar. Adjust the seat to allow your armpit to rest near the top of the pad. Hold the bar using a shoulder-width underhand grip, palms facing you. Do not swing or rock your body during the execution. Curl the bar upward in an arc towards your chin. Raise the bar until your forearms are vertical. Keep your upper arms still on the pad. Lower the barbell slowly until your arms are almost fully extended.
5.EZ-Bar Curl
Main Muscle Worked: Biceps
Other muscles trained: Forearms
Equipment: E-Z Curl Bar
Mechanics Type: Isolation
Execution:
This exercise is similar to the normal barbell curl, but utilizes the EZ Curl Bar. Place your hands so they are on the curve that allows your palms to face inward toward one another. Execute this exercise in a slow and controlled pace flexing both biceps at the peak of the movement for a one-count.
6.Concentration Curls
The main muscle trained: Biceps
Other muscles involved: Forearms
Equipment: Dumbbell
Movement Type: Isolation
Execution:
Sit down on a flat bench positioning yourself with one dumbbell between your legs in front of you. Spread your legs with your knees bent and feet on the floor. Pick the dumbbell up with your right arm. Position the back of your right upper arm on the top of your inner right thigh. Rotate the palm til it is facing forward away from your thigh. Curl the weights forward while contracting the biceps as you breathe out, while keeping your upper arms still. Only the forearms should move. When the dumbbells are at shoulder level., biceps fully contracted try to keep your the little finger higher than your arm for a better contraction. Hold this position for a second then slowly begin to bring the dumbbells back to starting position
