Here you will find a listing of
bicep exercises to use in your bicep workout. Each of the bicep exercises listed
should be performed with proper form to not only avoid injury, but to also allow
the muscle to go through a full range of motion and get the most out of the
Standing Barbell Curl
1. Stand holding a barbell
with both hands shoulder width apart (underhand grip) and knees slightly bent.
2. With the bar at arms length almost touching your upper thighs,
curl it up in a semi-circular motion until forearms touch biceps.
Keep your elbows close to your sides at all times.
4. Lower to
starting position using the same path.
– This bicep exercise can also be
performed using an EZ-Curl bar.
– This exercise is likely the most common to
be done with terrible form. Your back should remain straight and upright at all
times. For the most part, the only part of the body that should be moving during
this exercise is the lower half of your arms.
Alternating Dumbbell Curls
1. Stand with your knees
slightly bent holding a dumbbell in each hand.
2. With the dumbbells
at arms length to the outer side of each thigh, curl one dumbbell up in a
semi-circular motion until the forearm touches the bicep.
3. As you
begin to lower the dumbbell to the starting position, alternately curl the other
dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
– This exercise can also be
performed seated on any bench with a straight back as well as an incline bench.
Dumbbell Preacher Curl
1. Find a comfortable
position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into
the preacher stand firmly pressing your chest against the pad with one armpit
resting on the top of the pad.
4. Curl the dumbbell slowly upward in
an arc until your forearm touches your bicep.
5. Make sure to keep
the back of your arm on the pad.
6. Finish the set and then repeat
using the other arm.
– This exercise can also be
performed using a barbell or an EZ-Curl bar.
One other thing that some people
don’t realize (I know because I get 100’s of e-mails like this) is that bicep
exercises like the barbell curl, dumbbell curls and dumbbell preacher curls, or
any other bicep exercise for that matter, will only help build muscle and
increase strength in your biceps. Bicep exercises DO NOT target any of the fat
that is specifically located on your biceps. If there is any fat, muscle will be
built underneath this fat. You must then work on getting rid of that fat in
order to see more “tone and definition” or look more “ripped and cut up” or
whatever other fancy words you can think of. The ONLY way to lose fat from ANY
part of the body is through either a proper diet, cardio or a combination of