Bicep Exercises
Curls:
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Muscle: Biceps Brachii
Step 1: Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Step 2: Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don’t lock the joints and try to keep tension on)
Preacher Curls:
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Muscle: Biceps Brachii
Step 1: Using an underhand grip, hold onto
Fa EZ-curl bar. Rest your upper arms on the sloping preacher bench, as illustrated, while holding the bar at an arm's length in front. Try to have a slight bend in your elbows.
Step 2: Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.
Step 3: Pause, then slowly return the bar to the starting position.
Concentration Curls:
Muscle: Biceps Brachii
Step 1: Start by sitting on the edge of the
bench holding the dumbbell in your right hand. Let the right arm hang straight down with the elbow resting on the inside of the knee.
Step 2: Lean forward so your torso is over
your legs, and place the left hand on the left knee.
Step 3: Bending at the elbow, curl the
dumbbell up to shoulder level and pause
momentarily before slowly lowering the
weight to the starting position.
