Category Archives: Biceps

TWO-HAND CABLE CURLS

PURPOSE OF EXERCISE: To develop and shape the biceps, particularly the height of the biceps peak. EXECUTION: Attach a bar to a floor-level cable and pulley. (1) Grasp the bar with an underhand grip, hands about shoulder width apart. Keeping your elbows fixed at your sides, extend your arms out and down until your biceps […]

MACHINE CURLS

PURPOSE OF EXERCISE: To work the biceps through the longest range of motion possible. When you do Curls on a machine, the movement becomes extremely strict and you are able to contract against resistance over the longest range of motion possible, from the point of full extension to that of a full peak contraction. Because […]

LYING DUMBBELL CURLS

PURPOSE OF EXERCISE: To build the entire biceps throughout a maximal range of motion. This is an exercise I learned from Reg Park, and it is particularly effective because it gives you a great biceps stretch and helps lengthen the muscle. Also, due to the angle, the biceps must contract fully to offset the pull […]

CONCENTRATION CURLS

PURPOSE OF EXERCISE: To create maximum height in the biceps, especially the outside of the biceps. I like to do this exercise at the end of my biceps training because it is one of the best means of peaking the muscle. This is a very strict movement, but it is for height, not definition, so […]

ALTERNATE DUMBBELL CURLS

PURPOSE OF EXERCISE: To isolate the biceps of each arm. This is a variation of a Dumbbell Curl in which you curl the dumbbells alternately, first one arm and then the other, to give you that extra bit of isolation, allowing you to concentrate your energy on one arm at a time and to minimize […]

HAMMER CURLS

This is done the same way as regular Dumbbell Curls except the palms face inward and stay that way throughout the movement. This way you train the forearms as well as the biceps.

SEATED DUMBBELL CURLS

PURPOSE OF EXERCISE: To build, shape, and define the biceps. Doing a standard curl with dumbbells rather than a barbell means you will use slightly less weight, but the arms are left free to move through their natural range of motion and you can achieve an even greater degree of contraction. As with Barbell Curls, […]

INCLINE DUMBBELL CURLS

PURPOSE OF EXERCISE: To stretch the biceps and for overall biceps development. This exercise develops mass and biceps peak at the same time. If you do the movement to the front, it is a general biceps exercise. If you do it to the outside, it becomes a specialized exercise that emphasizes the inner part of […]

3-PART CURLS (21S)

PURPOSE OF EXERCISE: To develop and shape the entire biceps area. This exercise, a combination of partial- and full-range movements, is a great test of endurance. Because of the combination of 3 sets of 7 repetitions each, this exercise is also known as 21s. EXECUTION: (1) From a seated or standing position, take a dumbbell […]

PREACHER CURLS

PURPOSE OF EXERCISE: To develop the biceps especially the lower end. This is especially good for anyone who has space between the lower biceps and the elbow joint, to help fill in and shape this area. EXECUTION: Preacher Curls are an even stricter movement than regular Barbell Curls. (1) Position yourself with your chest against […]