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1. Barbell Curl
The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass. It’s a great exercise for seeing results in strength and definition.
A barbell curl is a pull-type, isolation exercise that works primarily on your biceps and also trains the muscles in your forearms. A wide grip focuses effort on the inner biceps (short head), whereas narrow grip arks the outer biceps (long head).
Barbell Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
Hold a barbell at arm’s length, using a shoulder-width underhand grip.
Curl the bar up to shoulder level by bending your elbows.
Lower the bar back down to the arms’ extended position.
Repeat for desired reps.
Tips
Your body should remain fixed. Only your biceps should be used to move the weight.
Pause at the top of the movement and squeeze your biceps.
The motion should occur at the elbow to isolate the biceps, not on the shoulders.
2. Seated Dumbbell Curl
The Seated Dumbbell Curl is a very good variation of barbell curls because it allows extra biceps contraction. This exercise is used to build overall muscle mass in the biceps and define them more.
In this exercise, the natural full range of motion of the biceps is enhanced, and therefore it provides a better biceps contraction.
Seated Dumbbell Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
Sit on the edge of a bench holding a dumbbell in each hand at arm’s length.
Now curl the arms bringing them to maximum contraction, and let the palms face you as you do so.
Lower the dumbbell through the same arc and extend your arms fully.
Repeats the desired number of sets.
Tips
Remember to exert while you exert.
Keep a controlled motion and avoid jerky movements.
Bending forward and leaning forward cuts the range of motion.
3. Concentration Curl
Concentration Curl is one of the best bicep exercises to build a biceps peak. This exercise should be a part of your arms exercise, as peaked biceps are very impressive to look at.
This exercise is done by bending at the torso using a dumbbell. Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.
Concentration Curl
Muscles Involved
Primary: Biceps
Secondary: Brachialis, brachioradialis, forearm muscles.
[4:53 pm, 27/02/2023] Jayaprakash m: Execution Technique
Bend down at your torso holding a dumbbell in your hand and resting your other arm on your thigh.
Curl your arms to the maximum and twist your wrist. The little finger should be at an upper level than the thumb.
Curl the dumbbell back to start position.
Repeat the exercise with your opposite arm.
Tips
Exhale while you exert.
Go as heavy as possible but keep form strict.
4. Incline Dumbbell Curl
Incline Dumbbell Curl is an excellent full-range exercise to build bigger muscles and also add variety to your bicep exercises plan. This exercise is done on an incline bench with a pair of dumbbells.
The incline dumbbell curl is a variation of the dumbbell curl and an exercise used to build bigger biceps. The incline dumbbell curl elongates the negative portion of the dumbbell curl by creating a deeper stretch on the biceps muscle tissue.
Incline Dumbbell Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm muscles.
Execution Technique
Position an incline bench at roughly 45-60 degrees. Sit on it with a pair of heavy dumbbells.
Curl the dumbbells up to shoulder levels and then curl back to the start position.
[4:53 pm, 27/02/2023] Jayaprakash m: At the top of the movement, contract harder and let palms face yourself, and at the end of the movement let the palms face each other.
Repeat for the desired number of repetitions.
Tips
Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind-muscle connection.
Exhale while you exert.
Go full range to build longer biceps.
5. Preacher Curl
The preacher curl is the best exercise to build a long head of biceps. Although, the shape of the biceps is hereditary and the biceps can have a long tendon or long muscle.
You can get fullness in this crucial area by giving your arms a complete look. If you have a long tendon, then preacher curl is the best exercise to build a longer biceps lower head and get a full biceps pump. This exercise is done by sitting on Preacher Bench with a Barbell or E-Z curl Bar.
Preacher curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm.
Execution Technique
Get seated on Preacher Bench with your chest against the support and grab the bar placed on the preacher bench rack in front of you.
Curl the bar as in standard barbell curl and get maximum contraction at the top
Lowering the bar slowly gives constant stress throughout the movement. Lowers the bar to get the maximum extension.
Repeats the desired number of sets.
Tips
Do not lift off the back. Use your biceps only.
Keep the motion slow and controlled throughout the set.
Squeeze the biceps as hard as possible as you get the weight to the top.
Use a wide grip to work the inner biceps and a close grip to work the outer biceps.
6. Machine Curl
Unlike barbell or dumbbell curls, where the resistance varies during the lift, the machine provides a uniform resistance throughout the movement. Depending on the design of the machine; an incline arm pad focuses effort on the lower portion of the biceps, whereas a flat horizontal pad emphasizes the middle-biceps peak.
Machine Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm.
Execution Technique
Grasp the bar using a shoulder-width underhand grip with your elbows resting on the pad and arms out straight.
Curl the bar toward your shoulders by bending at the elbow.
Return the bar to the arms extended position.
Tips
A wide grip focuses on the inner biceps (short head).
A narrow grip works the outer biceps (long head).
7. Cable Curl
Unlike barbell or dumbbell curls, where the resistance varies during the lift, the cable pulley provides a uniform resistance throughout the movement. The bicep cable curl is one of the best isolation exercises for the upper arm biceps muscle. It’s a pulling action performed with a cable machine and is suitable for beginners.
The cable curl is performed in a standing position by facing one end of a cable machine with the cable fixed at the bottom of the machine and set with an appropriate weight.
Cable Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.
Execution Technique
Set up for the cable curl by attaching a straight bar to the low pulley cable.
Grasp the bar with an underhand grip (palms facing up), and your hands about shoulder-width apart.
Curl the bar up toward your shoulders by bending at the elbows.
Lower the weight down to the arms extended position.
Tips
Stand upright with the spine straight.
Keep the rep timing slow and control the weight as you lower it.
Fixing the elbows against your sides prevents movement at the shoulder and is an excellent way to isolate the biceps.
8. One-Arm High-Cable Curl
The High Cable Curl is a great exercise for hitting the short (inner) head of the biceps which builds width and thickness in the muscle.
There are two main versions of the high cable curl: one-arm and two-arm. Both variations are effective, but the one-arm version allows you to use more relative weight for potentially greater gains in biceps size and strength.
One Arm High Cable Curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm.
Execution Technique
Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height, and gripping the handle with one of your hands.
Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count.
Return to the starting position and repeat for as many reps and sets as desired.
Repeat the exercise with your opposite arm.
Tips
Hold for a count of two and squeeze your biceps brachii.
Inhale as you extend your elbow, exhale while squeeze.
9. Hammer Curl
The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. The exercise is performed with dumbbells. It strengthens the three largest muscles along the front of your upper arms. It is different from the regular bicep curl as it involves an overhand grip with a pronated wrist, as opposed to an underhand grip.
When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular bicep exercises amongst bodybuilders and regular weightlifters.
Hammer Curl
Muscles Involved
Primary: Brachialis, brachioradialis,
Secondary: Anterior deltoid, forearm.
Execution Technique
Stand with your feet shoulder-width apart and a slight bend in your knees.
Hold a pair of dumbbells in your hands with your palms facing towards your body.
Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
Raise and lower the dumbbell slowly. Keep in control by using your own strength, not using momentum or gravity.
Neither lean back as you lift the weight nor lean forward as you lower it.
10. One Arm Dumbbell Preacher Curl
The Preacher Curl is one of the best examples of isolated exercise. The advantage of this exercise is that body position forced you to do the exercise without moving your elbows.
The one-arm dumbbell preacher curl is a variation of the preacher curl exercise. In this exercise, one dumbbell/ single arm is used to better control the biceps and it targets the muscles more.
One arm dumbbell preacher curl
Muscles Involved
Primary: Biceps.
Secondary: Brachialis, brachioradialis, forearm.
Execution Technique
Start by taking a preacher bench. Adjust the seat so that your arm is in level with the top of the bench.
Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times until you reach the top position.
Hold for a count, squeeze and isolate your bicep.
Repeat the desired number of repetitions, then change to your other arm.
Tips
Perform this exercise in a slow controlled manner for best results.
As a general rule, always hit the weakest arm first. In most cases, this is the left arm.
Bonus: Chin Up
The chin-up is a strength training exercise. This is a bodyweight exercise that can induce serious muscle growth of the biceps and back. In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.
Chin Ups
Muscles Involved
Primary: Brachialis, brachioradialis, biceps brachii and latissimus dorsi muscle.
Secondary: teres major, posterior deltoid, infraspinatus, teres minor.
Execution Technique
Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
Straighten your arms, keep your knees bent and cross your lower legs.
Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.
Tips
Don’t get in the habit of doing half reps and chasing numbers.
Lower to almost full extension of the elbow but avoid locking out completely.
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