Wide-Grip Standing Barbell Biceps Curl
Take an underhand grip on a barbell, just outside of shoulder-width. Your feet should be planted firmly, knees bent slightly. Your core is tight and your torso straight. Your arms hang down outstretched toward to the floor taking the weight of the barbell. This is the starting position.
Commence the movement by curling the bar up from the elbow joint and squeezing your biceps. The elbows should be pinned to your side and work like a hinge while you exhale through the movement. Do not use momentum to throw the bar up. The torso should remain stationary.
When your biceps are at maximum contraction and the bar approaches your upper chest, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Wide Grip Standing EZ Bar Curl
Take an underhand grip on an EZ bar, just outside of shoulder-width. Your feet should be planted firmly, knees bent slightly. Your core is tight and your torso straight. Your arms hang down outstretched toward to the floor taking the weight of the barbell. This is the starting position.
Commence the movement by curling the bar up from the elbow joint and squeezing your biceps. The elbows should be pinned to your side and work like a hinge while you exhale through the movement. Do not use momentum to throw the bar up. The torso should remain stationary.
When your biceps are at maximum contraction and the bar approaches your upper chest, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Standing Alternate Dumbbell Biceps Hammer Curls
Take hold of some suitable weight dumbbells. Plant your feet firmly, knees bent slightly. Your core is tight and your torso straight. Your arms hang down outstretched on the sides of your body, taking the weight of the dumbbells, palms facing each other. This is the starting position.
Commence the movement by curling one dumbbell up from the elbow joint at a time and squeezing your biceps. The elbow should be pinned to your side and work like a hinge while you exhale through the movement. Do not use momentum to throw the dumbbell up. The torso should remain stationary.
When your biceps are at maximum contraction and the bar approaches your upper chest, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Repeat on the other side and alternate repetitions in this manner.
Standing Alternate Dumbbell Cross Body Biceps Curls
Take hold of some suitable weight dumbbells. Plant your feet firmly, knees bent slightly. Your core is tight and your torso straight. Your arms hang down outstretched on the sides of your body, taking the weight of the dumbbells, palms facing each other. This is the starting position.
Commence the movement by curling one dumbbell at a time, up from the elbow joint, across the body toward the opposing shoulder. Squeeze your biceps and exhale through the movement. Do not use momentum to throw the dumbbell up. The torso should remain stationary.
When the top of the dumbbell touches the opposing shoulder, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Repeat on the other side and alternate repetitions in this manner
Barbell Biceps Preacher Curl
Take a shoulder-width, underhand grip on a barbell and sit in a preacher bench. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back. At this height, your mid-lower chest will touch the back of the preacher bench.
Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad taking the weight of the barbell. This is the starting position.
Commence the movement by curling the bar up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows or use momentum to throw the bar up.
When your biceps are at maximum contraction and the bar approaches your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Two Arm Dumbbell Biceps Preacher Curl
Select suitable weight dumbbells and sit in a preacher bench. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back. At this height, your mid-lower chest will touch the back of the preacher bench.
Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad taking the weight of the dumbbells in a palms up grip. This is the starting position.
Commence the movement by curling the dumbbells up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows or use momentum to throw the dumbbells up.
When your biceps are at maximum contraction and the dumbbells approach your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
One Arm Dumbbell Biceps Preacher Curl
Select a suitable weight dumbbell and sit in a preacher bench. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back. At this height, your mid-lower chest will touch the back of the preacher bench.
Your feet should be planted firmly and your core is tight. Your lifting arm is outstretched on the pad taking the weight of the dumbbell in a palms up grip. Your non-lifting arm is either on your thigh or on the bench, helping to support your balance. This is the starting position.
Commence the movement by curling the dumbbell up from the elbow joint and squeezing your biceps. The elbow should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbow or use momentum to throw the dumbbell up.
When your biceps are at maximum contraction and the dumbbell approach your shoulder, squeeze for a second and then reverse the movement by extending the arm to the starting position, inhaling as you do.
Cable Biceps Preacher Curl
Adjust the height of the cable pulley to the low setting, pin a suitable weight and take position in the machine. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back.
Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad, holding the bar at shoulder width (or inside) in a palms up grip. This is the starting position.
Commence the movement by curling the bar up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows up.
When your biceps are at maximum contraction and the bar approaches your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Overhead Biceps Cable Curl
First pin the pulley height to the highest position then pin a suitable lifting weight. One at a time, grab the cable handles in a palms up grip and position yourself in the centre of the cable rack.
Your core is tight, your feet are planted on the ground at shoulder-width and your arms are outstretched to the side of your body and parallel to the ground. This is your starting position.
Commence the movement by squeezing your biceps and curling the cable handles up from the elbow joint. The elbows should work like a hinge with the forearm being the only moving part - the upper arms remain stationary and parallel to the floor. Exhale through the movement.
When your biceps are at maximum contraction, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Standing One Arm Biceps Cable Curls
Set the pulley height closest to the ground, pin a suitable weight and position yourself adjacent to the stack.
Take hold of the cable handle with the hand that is closest to the stack, palms facing upward. You should be facing in towards the stack so that the cable handle moves up and toward your body when you curl. Your arm is extended and at the side of your body, your core is tight and your feet are flat on the floor at shoulder-width. This is the starting position.
Commence the movement by curling the cable handle up from the elbow joint and squeezing your biceps. The elbows should work like a hinge with the forearm being the only moving part. Exhale through the movement. Do not use momentum to jerk the weight up.
When your biceps are at maximum contraction, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
Seated Incline Dumbbell Biceps Curl
Take hold of some suitable weight dumbbells. Lay down on a bench inclined at around 45 degrees. Your core is tight and your feet planted firmly on the ground. Your arms hang down outstretched on the sides of your body, perpendicular to the floor, taking the weight of the dumbbells, palms facing each other. This is the starting position.
Commence the movement by curling the dumbbells up from the elbow joint and squeezing your biceps. The elbows should work like a hinge with the forearm being the only moving part. Twist the wrists from palms facing inward to palms facing up and toward the body, as you approach the top of the curl. Exhale through the movement. Do not use momentum to throw the dumbbells up.
When your biceps are at maximum contraction, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.