BICEPS WORKOUTS

If you want to show off your strong appearance and mass of your body to impress anybody, the perfect place to grow is the biceps, because it is in front of your arms and you can not hide these guns whatever you are wearing, so better to grow them as much as you can.

You should train all sides of your biceps, inner side, outer side and the middle, upper and lower, and the bicep pick, I will show you all the best biceps workouts that covers all these points.

1- Wide grip standing barbell curl (inner bicep muscle)

Stand up with your back straight, hold the barbell wide grip (wider than shoulder) palms facing forward, arms straight and barbell resting on your thighs, this is your starting position.

Keep your upper arms straight close to your body and don’t move, raise the barbell using your bicep up until you fully flex your bicep, and barbell reach to shoulder level, then bring it down to starting position.

Another variations: You can use this exercise with E-Z bar or E-Z cable bar attached to low pulley.

2- Close grip standing barbell curl (outer bicep muscle)

Stand up with your back straight, hold the barbell close grip (closer than shoulder width) palms facing forward, arms straight and barbell resting on your thighs, this is your starting position.

Keep your upper arms straight close to your body and don’t move, raise the barbell using your bicep up until you fully flex your bicep, and barbell reach to shoulder level, then bring it down to starting position.

Another variations: You can use this exercise with E-Z bar or E-Z cable bar attached to low pulley.

3- Standing bicep curl (overall bicep size)

Stand up with your back straight, hold the barbell to shoulder width palms facing forward, arms straight and barbell resting on your thighs, this is your starting position.

Keep your upper arms straight close to your body and don’t move, raise the barbell using your bicep only up until you fully flex your bicep, and barbell reach to shoulder level, then bring it down to starting position.

Another variation: You can use cable straight bar attached to low pulley.

4- Standing dumbbell curl (overhall size)

Stand with your back straight and hold dumbbell in each hand, arms extended down, then rotate the dumbbells so your palms face forward, this is your starting position.

Keep your upper arms straight close to body and don’t move, raise both dumbbells up using your bicep until your biceps fully flexed and the dumbbells reach to the shoulder level, then lower it down to starting position.

Another variations:

  • You can perform this exercise by raising each dumbbell separately.
  • You can start with palms facing to you, and rotate with your palms facing forward as you are moving the dumbbells up, then at the top of the movement little finger should be higher than the thump. (for pick)

5- Hammer curl (side bicep)

Stand with your back straight and hold dumbbell in each hand, arms extended down, palms facing you, this is your starting position.

Keep your upper arms straight close to body and don’t move, raise both dumbbells up using your bicep until your biceps fully flexed and the dumbbells reach to the shoulder level, then lower it down to starting position.

Another variation:

  • You can perform this exercise by raising each dumbbell separately.
  • You can perfrom siting down on a bench without back support/
  • You can use special grip bar palms facing each other.

6- Cross body hammer curl (side and front bicep)

Stand with your back straight and hold dumbbell in each hand, arms extended down, palms facing you, this is your starting position.

Keep your upper arm stationary, and raise the left dumbbell up moving toward your right shoulder, until you touch the shoulder then bring it down to starting position, and start with your right dumbbell, and alternate.

7- Incline hammer curl

Seat on a 60 degree incline bench and lie your back, and hold dumbbells on each hand with a neutral grip (palms facing each other), and arms hanged straight down, this will be your starting position.

Raise the dumbbells without moving the upper arm using your bicep, only forearms should move, until you reach full contraction of your bicep, then you return to starting position.

8- Preacher hammer curl

Stand with your chest against the preacher bench (straight side), hold dumbbells on each hand palms facing each other, upper arm resting on the preacher bench, and dumbbells up to shoulder level, this will be your starting position.

Lower the dumbbells down to fully stretched without moving your upper arms, and bring them up again until your bicep fully contracted and squeezed, repeat the recommended repetition.

9- Cable hammer curl

Attach cable rope to low pulley, and stay couple of feet back, then hold the rope with neutral grip and keep your straight, keep your elbows in by your side and don’t move while performing the exercise, this is your starting position.

Pull the rope up using your bicep, and raise until your forearms touch your bicep, then go back to starting position, your upper arm should be straight all the time only forearms must move.

10- Incline inner bicep curl

Seat on a 60 degree incline bench and lie your back, hold dumbbells on each hand and hang on each side palms facing outward, this will be your starting position.

Raise both dumbbells up and outwards keeping your forearms in line with your outer deltoids, utill you reach the dumbbells to shoulder level, then slowly lower them down to starting position.

Another variation:

  • You can perform this exercise by alternating the dumbbells.
  • You can perform also by seating on an incline bench between low pulley cables.

11- Alternate incline dumbbell curl

Seat on a 45 degree incline bench with a dumbbell on each hand, arms hanged down and elbows close to your body, and palms facing to you, this will be your starting position.

Without moving your upper arm raise the dumbbell up by rotating your wrist as you move up, so your palms will face upwards, with using your bicep continue to go up until you reach full contraction of your bicep, then go back to starting position.

12- Standing inner bicep curl

Stand back straight with your feet apart shoulder width, hold dumbbells on each hand hanging straight down palms facing inwards with upper arm close to your body, this will be your starting position.

Without moving your forearms Raise both dumbells up by rotating your wrist so that your palms will face up when you reach your bicep full contraction to shoulder level, your forearms should be aligned with your outer deltoids, then reverse the process and return to starting position.

Another variations:

  • You can perform this exercise on a straight bench without back support.
  • You also can do it by alternating each dumbbell separately.

13- Concentration curl (bicep peak)

Seat on a bench without back support, spread your legs with your feet on the ground, position your right arm between your legs, and rest the right upper arm on the inner thigh, and hold the dumbell hanged down and plams facing outwards from your thigh, this will be your starting position.

Without moving your upper arm raise the dumbbell up using your bicep, only move the forearms, until you reach the dumbbell to shoulder level, small finger upper than the thumb, with full contration on your bicep, then return to starting position slowly without locking your elbow until you finish the recommended repetition, don’t forget to breathe out while you go up and breathe in while going down.

Another variation: You can perform this exercise standing upper body bent down from the waist almost parallel to the floor, little bend on your knees and left arm rest it on one knee and the right arm hold the dumbbell hanged down palm facing left, without supporting and moving your upper arm you should raise the dumbbell up completely and down without locking your elbow, (Note: this exercise is not recommended who has back problems).

14- Overhead cable curl

Adjust the pulley higher than shoulder a little and choose the same weight recommended both side and attach D-handle to both pulleys, stand in the middle of the pulleys with feet shoulder width and hold the handles on each hand palms facing up with arms fully extended on each side parallel to the floor, and your body aligned with the cables, this will be your starting position.

Pull the cables towards you with squeezing your bicep as you exhale until our forearms touch your bicep, then return to starting position as you inhale. (Note: your full body and upper arm should not move).

Another Variation: You can perform this exercise each arm separately.

15- Preacher curl

Stand on the straight side of the preacher bench with your chest against it and your upper arms resing on the other side of the preacher curl, hold the EZ bar from the inner side with your arms extended aligned on bench, bicep fully stretched palms facing forward, this will be your starting position.

Curl the bar up using your bicep without moving your forearms until you reach to shoulder level, bicep fully contracted then return back to starting position.

(Note: you can hold the bar narrow grip or wide or shoulder width according to which side of bicep you want to train, outer or inner)

Another variation:

  • You can perform this exercise on a low pulley cable with the preacher bench infront of the pulley.
  • You can use the preacher curl machine.

16- One arm preacher curl

Hold the dumbbell with your right hand and rest your upper arm on the preacher curl, dumbbell at your shoulder level palm facing you, this will be your starting position.

Lower the dumbbell down until your bicep fully stretched and then bring back up until bicep fully contracted with your little finger upper than your thumb, repeat the recommended repetition.

Another variation: You can perform this exercise on a 45 degree incline bench, or a low cable pulley.

17- Barbell curl on an incline bench

Lie down against your chest on a 45 degree incline bench, hold a barbell shoulder width with your arms extended down horizontal, palms facing outwards, this will be your starting position.

Without moving your upper arm curl the barbell up as much as you can until you squeeze your bicep fully on the top then go back to starting position.

Another variation: You can perform exactly same exercise with EZ bar or Dumbbells .

18- Lying cable curl

Attach a straight cable bar to a low pulley cable, lie down on your back on a floor exercise mat and infornt of the pulley with your feet straight against the frame and grap the cable bar to shoulder width palms facing up, arms extended and the cable bar resting on your thighs, upper arms close to your body, and slight bend on your elbows, this is your starting position.

19- Drag curl

Stans straight and hold a barbell to shoulder width palms facing forward and the bar resting on your thighs, arms close to your body, this is your starting position.

Pull the barbell up without expanding your elbows to the sides, instead you will bring them to the back without lifting your shoulders while pulling the weight until your forearms will be parallel to the floor, then go back to starting position.

Another variation: You can perform this exercise with dembbells.

20- Standing one arm cabe curl

Attach D-handle to a low pulley cable and stand straight with your back facing the pulley frame, and step little forward until you feel the cable is stretched, and your arm straight perpendicular to the floor palms facing forward, and your other arm grasping your waist, this will be your starting position.

Without moving your upper arm raise the handle up using your bicep until you reach full contraction for bicep, and your hand reaches to shoulder level, then return to your starting position, the start with your other arm.

21- lying close grip bar curl on high pulley

Place a straight bench infornt of high pulley cable and attach straight cable bar to the pulley, lie down on the bench on your back, your head should the over the end of the bench (pulley side).

Extend your hands up and grap the cable bar and position over your shoulder, your arms and the floor should make 90 degree angle, this will be your starting position.

Without moving your upper arm pull the bar down using your bicep until you touch your chin and squeeze the bicep, then return to starting position, (you can curl down the bar towards your head also).

22- Reverse preacher curl

Stand on the straight side of the preacher bench with your chest against it and your upper arms resting on the other side of the preacher curl, hold the straight bar shoulder level with your arms extended aligned on bench, bicep fully stretched palms facing down, this will be your starting position.

Curl the bar up as high as you can until you feel the contraction on your bicep, and the bar reaches your shoulder level, then lower the bar down to starting position

Another variation: You can perform this exercise with dumbbells and low pulley cable bar.

23- Standing reverse barbell curl

Stand up with your back straight, hold the barbell to shoulder width palms facing down, arms straight and barbell resting on your thighs, this is your starting position.

Keep your upper arms straight close to your body and don’t move, raise the barbell using your bicep only up until you fully flex your bicep and squeeze, and barbell reach to shoulder level, then bring it down to starting position.

Another variation: you can perform this exercise with dumbbells, and low pulley cable.

24- Spider curl

Put the barbell on the opposite side of the preacher curl (straight side) and you stand the incline side of the preacher curl, and rest your stomach against the incline side so your body will make 45 degree on the bench, and rest your upper arm on the straight side of the bench and hold the barbell palms facing forward and arms extended down, this will be your starting position.

Curl the barbell up as high as you can until you feel the contraction on your bicep and squeeze, then return to starting position.

Another variation: You can perform this exercise on a low pulley cable.

(pictures coming soon)

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