Bicep Exercises You Can Include In Your Workout

Bicep Exercises

Are you looking for some effective bicep exercises? Well, here you can find a selection of exercises that you can include in your workout to help you get bigger biceps.

BICEP EXERCISE 1: Standing Barbell Curls

EQUIPMENT: Barbell

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing forward away from body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift the barbell on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides. Lower barbell back to thighs on exhalation in a slow, controlled movement.

POSTURAL CUES: Use both arms equally, taking care not to let the bar tip to one side.

BICEP EXERCISE 2: Standing Dumbbell Curls

EQUIPMENT: Dumbbells

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arms length, palms facing forward away from body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift the dumbbells on exhalation from the thighs to the shoulders in a straight line, keeping the elbows tucked into the sides. Lower dumbbells back to thighs on exhalation in a slow, controlled movement.

POSTURAL CUES: Do not swing the weights and keep elbows tucked to torso.

BICEP EXERCISE 3: Alternate Dumbbell Curls

EQUIPMENT: Dumbbells

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at next to thighs, palms facing toward the body against the thighs.

EXECUTION: Inhale to prepare for exercise and lift one dumbbell, turning the palm midway through the movement to face the body when it reached the shoulders at the end of the movement. Lower the dumbbell back to starting position using the same movement. Repeat with the other dumbbell in the other hand and continue for the required repetitions.

POSTURAL CUES: Do not swing the weights and keep elbows tucked to torso.

BICEP EXERCISE 4: Incline Dumbbell Inner Curls

EQUIPMENT: Dumbbells

PREPARATION: Hold a dumbbell in each hand and lean back on an incline bench. Hold dumbbells at your sides with palms facing forward and push your spine into the bench.

EXECUTION: Curl the weight outward and upwards to the shoulders. Continue the curl until the dumbbells are at shoulder height in the middle of your shoulder. Lower the weights back to starting position using the same path of resistance and continue for the required repetitions.

POSTURAL CUES: Do not swing the weights and keep elbows tucked to torso.

BICEP EXERCISE 5: Easy-Curl Bar Standing Curls

EQUIPMENT: Barbell – EZ Bar

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold EZ Curl Bar at arm’s length with palms facing forward away from body against the thighs.

EXECUTION: Curl the bar up while exhaling, pause briefly at the top and squeeze your biceps and lower the bar to the starting position. Repeat for the required repetitions.

POSTURAL CUES: Do not swing the bar and keep elbows tucked to torso.

BICEP EXERCISE 6: Prone Dumbbell Curls

EQUIPMENT: Dumbbell

PREPARATION: Lie on your stomach on incline bench with shoulders near the top. Knees can rest on seat or legs can be straddled to the side of the bench. Grasp dumbbell from platform or partner and position palms forward.

EXECUTION: Raise the dumbbells until arms are flexed. Lower the dumbbells until arms are fully extended. Repeat as necessary with slow, controlled movements.

POSTURAL CUES: Do not arch the back.

BICEP EXERCISE 7: Lying Dumbbell Curls

EQUIPMENT: Dumbbell

PREPARATION: Hold a dumbbell in each hand and lie back on a bench. Hold dumbbells at your sides with palms facing forward and push your spine into the bench.

EXECUTION: Curl the weight to the shoulders. Continue the curl until the dumbbells are at shoulder height in the middle of your shoulder. Lower the weights back to starting position using the same path of resistance and continue for the required repetitions.

POSTURAL CUES: Do not arch the back.

BICEP EXERCISE 8: Barbell Preacher Curls

EQUIPMENT: Barbell

PREPARATION: Lean against preacher bench with head facing forward and feet hip distance apart with soft knees. Hold barbell at arms length with palms facing forward away from body against the thighs.

EXECUTION: Curl the bar up while exhaling, pause briefly at the top and squeeze your biceps and lower the bar to the starting position. Repeat for the required repetitions.

POSTURAL CUES: Do not round the upper back or arch the lower back.

BICEP EXERCISE 9: One-Arm Pulley Curls

EQUIPMENT: Pulley machine

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold pulley handle at side with palm facing toward the body.

EXECUTION: Inhale to prepare for exercise and lift the handle when it reached the shoulders at the end of the movement. Lower the pulley back to starting position using the same movement. Repeat with the handle in the other hand and continue for the required repetitions.

POSTURAL CUES: Keep body stable and do not swing.

BICEP EXERCISE 10: Incline Dumbbell Curls

EQUIPMENT: Dumbbells

PREPARATION: Lie on your stomach on incline bench with shoulders near the top and legs can be straddled to the side of the bench. Grasp dumbbell from platform or partner and position palms forward.

EXECUTION: Raise the dumbbells until arms are flexed. Lower the dumbbells until arms are fully extended. Repeat as necessary with slow, controlled movements.

POSTURAL CUES: Do not arch the back

BICEP EXERCISE 11: Hammer Curls

EQUIPMENT: Dumbbells

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arm’s length, palms facing forward away from body against the thighs.

EXECUTION: Curl dumbbells straight up from thighs, keeping the base of the dumbbells pointed toward the floor and return to starting position.

POSTURAL CUES: Keep elbows tucked in and dumbbells into body.

BICEP EXERCISE 12: Easy-Bar Spider Curls

EQUIPMENT: Barbell

PREPARATION: Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab the EZ Curl bar, resting elbows on the opposite side of the preacher pad allowing your arms to hang straight down.

EXECUTION: Curl the bar up while exhaling, pause briefly at the top and squeeze your biceps and lower the bar to the starting position. Repeat for the required repetitions.

POSTURAL CUES: Do not round the upper back or arch the lower back.

BICEP EXERCISE 13: Standing Zottman Curls

EQUIPMENT: Dumbbells

PREPARATION: Stand erect with head facing forward and feet hip distance apart with soft knees. Hold dumbbells at arms length, palms facing forward away from body against the thighs.

EXECUTION: Turn the palm up and curl the dumbbell up so as to try and touch it to your shoulder. Slowly lower back to starting point once you reach the top of the movement. Slowly rotate the wrist prior to descending so that your palms now are facing outward. Return to the start position and repeat required repetitions then so the same with the other arm.

POSTURAL CUES: Control movement and rotation.

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