Top Biceps Exercises

  

Barbell Curl
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
 

Tips: Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared & with your feet shoulder-width apart. Let the bar hang down at arm’s length in front of you, with your arms, shoulders & hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place & close to your sides. Bring the weight up as high as you can & squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are straight.
Hammer Curls
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

 

Tips: With a dumbbell in each hand, stand together with your arms hanging at your sides, palms facing each other. Keep your elbows locked in to your sides. Your upper body plus elbows ought to stay in the same place in the coursework of the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift plus then slowly lower. Do not turn your wrists in the coursework of this lift! you can also do one arm at a time and/or alternate.

Overhead Cable Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

 
Tips: Attach the stirrup attachment to two overhead cable pulleys. Stand between them & grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a “T” & put your hands at about the same height as your head. together with your elbows staying in the same place, curl your hands toward your shoulders. Your elbows ought to not go up or down, & they ought to not go forward! Squeeze for a moment & return to the beginning position.
 

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