BICEPS EXERCISE BIBLE - 1
Standing barbell curl
Objective: Develop the biceps as a whole, especially the central zone, or belly. The straight bar accentuates the tension on the internal face of the biceps.
Position: Standing, arms hanging down holding a barbell in front of the thighs, with a shoulder-width grip.
Execution: With the knees slightly flexed, bend both arms to curl the weight up while keeping the elbows close to the body and pointing at the floor. When the bar reaches chest height and the biceps are fully contracted, lower the bar back down.
Tip: Avoid swinging the body to raise the bar, or leaning back to get past any sticking points. Try to move nothing but the forearms and lower the weight slowly and under control.
Standing curved bar curl
Objective: Develop the biceps as a whole, especially the central zone, or belly. The curved bar implicates the outer face of the biceps more and prevents excess stress on the wrists.
Position: Standing, arms hanging down holding a barbell in front of the thighs, with a shoulder-width grip.
Execution: With the knees slightly flexed, bend both arms to curl the weight up while keeping the elbows close to the body and pointing at the floor. When the bar reaches chest height and the biceps are fully contracted, lower the bar back down.
Tip: Avoid swinging the body to raise the bar, or leaning back to get past any sticking points. Try to move nothing but the forearms and lower the weight slowly and under control.
Standing dumbbell curl
Objective: Develop the biceps as a whole, especially the central zone, or belly.
Position: Standing, arms hanging down with a dumbbell in each hand beside the thighs, palms facing the body.
Execution: With the knees slightly flexed, bend both arms to curl the weights up and twist them at the same time so the palms come to face the ceiling, while the elbows remain pointing at the floor. At the uppermost point the wrists are twisted further outward to accentuate the biceps contraction, before lowering the weights back down.
Tip: Avoid swinging the body to raise the bar, or leaning back to get past any sticking points. The arms should begin to twist as soon as the lift starts, and then the weights should be lowered slowly and under control.
Seated dumbbell curl
Objective: Develop the biceps as a whole, especially the central zone, or belly.
Position: Seated on the edge of a bench, with a dumbbell in each hand held by the sides of the body.
Execution: Keeping the back straight, bend both arms to curl the weights up and twist them at the same time so the palms come to face the ceiling, while the elbows remain pointing at the floor. At the uppermost point the wrists are twisted further outward to accentuate the biceps contraction, before lowering the weights back down.
Tip: Avoid swinging the body to raise the bar, or leaning back to get past any sticking points. The arms should begin to twist as soon as the lift starts; so that the palms are facing the ceiling by the time they reach the top of the movement.
Concentration curl, bent-over with a dumbbell
Objective: Develop the biceps peak and upper biceps.
Position: Standing, with the torso bent over and supported with the free arm holding a stable structure. The working arm holds a dumbbell, hanging down.
Execution: Without moving the torso, flex the arm holding the weight, lifting it up to the opposite shoulder or in front of the face.
Tip: Keep the elbow pointing at the floor at all times, because if it moves forward the deltoids become involved. Squeeze the contraction hard at the uppermost point of the rep.
Concentration curl, bent-over with a barbell
Objective: Develop the biceps peak and upper biceps.
Position: Standing, with the torso bent over, parallel to the floor, arms extended downward holding a barbell with a close grip.
Execution: Flex the arms to lift the weight, maintain the elbows pointing at the floor and make sure they do not move backward. Lift the bar up to chin-height and squeeze the contraction for a moment before lowering it back down.
Tip: Use a moderate weight and avoid swinging the back to help the lift or get past any sticking points. Try to move nothing but the forearms, and lower the weight slowly and under control.