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Bicep exercises


Compound (mass)

Barbell curl

Keep the yes straight ahead as you curl the bar from below your waist to your shoulders. Do not rock or swing unless you are an advanced lifter looking for "cheat" reps.

Dumbbell curl

  Simultaneously

Alternating version

Cable curl

Try different width grips for different areas of bicep stimulation.  Be sure to fully contract at the top.

A wider grip works the more of the inside of the bicep, a closer grip works the outside of the bicep slightly more.

 

 

 

Isolation (bicep length)

Preacher curl

Preacher curls of any variety tend to work proportionately more of the lower end of the biceps. They accomplish this by keeping the elbows forward of the torso.


Isolation (bicep peak)

Cable V-curl

The trick with this movement is to use just the biceps and avoid the tendency to use the lats to assist in pulling the weight in towards the body. You can help avoid that by aligning your shoulders, elbow, and wrist joints precisely with the high pulleys, standing neither in front nor behind them. Pull the weight in slowly and in an entirely controlled manner, making sure than you feel tension throughout the exercise --- including the beginning and ending contraction. A better finishing than mass exercise, the standing high cable curls usually see relatively high reps.

Concentration curl

 

Sit or stand, bent over at the waist.  Rest your arm against the inside of your thigh.  Curl the weight up keeping your upper arm perpendicular to the floor and contract the bicep fully.


Brachialas + upper forearm (thickness)

Hammer curl

Curls the arms up, keeping the thumb on top, the pinkie on the bottom.  This is a good one for the arm thickness when seen from the front, as well as the lower biceps and upper forearms.

Reverse curl

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Similar to hammer curls.  Focuses more on the top of the forearms, less on the bicep.

 

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