Biceps

Exercises

■ Standing barbell curls

■ Seated alternate dumbbell curls

■ Concentration curls

■ Preacher curl

■ Incline dumbbell curl

■ Standing dumbbell curls

■ Flat bench lying dumbbell curls

■ Under grip close handed chip up

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Standing Barbell Curls

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1. Standing upright, grab a barbell using an underhanded grip.

2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. The bar should be resting across the thighs.

Execution

1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement.

Seated Alternate Dumbbell Curl

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Position

1. Using a bench, sit with your back straight and feet firmly planted on the floor. Grab a pair of dumbbells using an underhand grip and hold in the arms down position.

Execution

1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion. This exercise may seem confusing at first but with practice, it will be second nature.

Concentration Curl

Position

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non exercising hand on your free leg. Keep your feet flat on the floor. Execution

1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at it's flexed position. Slowly lower the dumbbell back to the start position. Raise and repeat. Immediately after training one arm, train the other in the same manner.

Preacher Curl

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Position

1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.

2. Grasp a barbell in an underhand grip and extend your arms.

Execution

1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.

Incline Dumbbell Curl

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Position

1. Lie back on an incline bench that is set at about 45 degrees. Keep your back on the bench and back flat on the bench. Ensure that your feet are flat on the floor.

2. Hang your arms at your sides holding the dumbbells in an underhand grip.

Execution

1. Hold two dumbbells in the arms down position. Keep your head back on the bench and curl both dumbbells up to your shoulder level. Remember to keep your buttocks on the bench. As soon as the dumbbells reach shoulder level, slowly lower the weight and repeat.

Standing Alternate Dumbbell Curl

Position

1. In a standing position, keep you feet about 18" (45 cm) apart. Your back should be straight and your head level.

This is just like the seated alternate dumbbell curl but your standing up.

2. Grasp the dumbbells using an underhand grip.

3. The dumbbells should be at your sides with your arms fully extended.

Execution

1. Slowly curl one dumbbell up towards your should, pause and slowly lower it. As you lower the dumbbell, curl the

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other arm upwards. Do not swing the dumbbells up with any added body motion. This exercise may seem confusing at first but with practice, it will be second nature.

Flat Bench Lying Dumbbell Curl

This is an interesting exercise. I would advise you to start with a relatively light weight because of the unusual angle this exercise provides.

Position

1. Grab a pair light dumbbells and lay back on the bench. Bring your feet up and place them on the bench.

1. Slowly lower the dumbbells until your arms are straight and than bring them back up. You may find this movement a little awkward at first but after a couple of sessions, you should start to feel a little more comfortable with it.

2. Keep the movement fluent, slow, and controlled.

Under Grip Close Handed Chin

This is simply a wonderful biceps builder. Why? Instead of the arm moving from the body, your body gets curled toward the arm.

1. Grasp an overhead horizontal bar with and under grip so that your little fingers are 6 to 12 inches apart.

2. Slightly bend your legs at the knees. Execution

1. Starting from a dead hang, position with arms entirely straight, pull upward until your chin is above the level of the bar.

2. Lower under control, and repeat.

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