Bicep Workout Moves

Barbell Curls

Start standing and holding a barbell. Hand will be shoulder-width apart and palms facing forward, elbows close to you (A). Keep upper arms stationary and curl weights forward/upward. Only your forearms should move until your biceps are fully contracted at shoulder level (B). Return to starting position A.

Variation: Curls can also be performed wth a straight bar attachment hooked to a low pulley (aka Cable Curl)

barbell bicep

Cable Curls

low cable curl

Cable Curls (high)

Standing and holding bar attachment, step back and raise arms to shoulder height, palms facing up (A). Keep upper arms stationary and curl weights toward your face. Only your forearms should move until your biceps are fully contracted (B). Return to starting position A.

Variation: Can also be performed while lying on a bench.

high cable curl

One Arm Cable Curls (low)

Using a single handle on a low pulley machine, keep your upper arm stationary, with elbows in and palms facing forward. The resting arm should be on your waist for stability (A). Curl the handle upwards until your forearm and bicep touch (B).

one arm cable curl low

One Arm Cable Curls (high)

Using a single handle, set the cable machine pulley to just above shoulder height. Step out sideways, away from pulley, until your arm is fully extended and there is tension on the cables (A).Bend your elbow and curl the handle toward your shoulder until forearm touches your upper arm (B).

one arm cable curl high

Cable Hammer Curls

Attach a rope attachment to a low pulley, face machine and grab rope with palms facing in (A). Moving only your forearms and using your biceps, curl your arms up until your biceps and forearms touch (B).

Variation: Can also be performed using dumbbells (aka Hammer Curls).

cable hammer curl

Dumbbell Curls

Start standing and holding dumbells in each hand, palms facing toward you (A). Keep upper arms stationary and curl weights forward/upward, while rotating so palms face up. Only your forearms should move until your biceps are fully contracted at shoulder level (B). Return to starting position A.

Variation: Can also be performed while sitting on a bench or using resistance bands with handles.

Incline Dumbbell Curls

Sitting on a bench with a slight decline in the back of the bench, hold dumbells in each hand, palms facing forward (A). Keep upper arms stationary and curl weights forward/upward. Only your forearms should move until your biceps are fully contracted at shoulder level (B). Return to starting position A.

incline dumbell curl

Hammer Curls

Standing with dumbells in each hand, palms facing in (A). Moving only your forearms and using your biceps, curl your arms up until your biceps and forearms touch (B).

hammer curl

Cross Body Hammer Curl

Standing with dumbbells in each hand, hands at your side and palms facing in (A). Keep palms facing in, curl the right dumbbell to the left shoulder (B). Repeat on the opposite side. (move not pictured)

Variation: Can be performed between two pulleys with rope attachments.

Concentration or Isolation Curls

Sit on a bench with knees bent and feet on the floor. Hold one dumbbell in front of you, between your legs with your upper arm on your inner thigh, palm facing forward. Your arm will be fully extended and hanging and the dumbbell will be off the floor (A). Curl the weight forward, moving only the forearm, until dumbbells are at shoulder level (B).

concentration curl

W-Curls

Similar to the Dumbell Curl, you will start standing and holding dumbells in each hand, palms facing toward you (A). Curl weights forward/upward, moving only the forearms, you will alternate between close-grip curls and wide curls - drawing the letter "W" while rotating and curling your arms. (move not pictured)

21's

Working from the basic Cable Curl instructions, you will do three sets of 7, totalling 21, The first set of 7 will be from starting position (arms down) and curling only to halfway up. The second set of 7 will begin at the halfway point and curling all the way to the top. The final set of 7 will be a full range of motion from the very bottom to the very top.

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