Barbell Bicep Curl

Body Part: Bicep

Description:

Keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart:

  1. Inhale, then curl the barbell.
  2. Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing.
  3. Exhale as you complete the movement.

Dumbbell Concentration Curl

Body Part: Bicep

Description:

Preparation: Sit on the bench, and grasp the dumbbell between feet. Place the back of the upper arm to the inner thigh. Lean into your legs to raise your elbow lightly.

Execution: Raise the dumbbell to the front of the shoulder. Lower the dumbbell until the arm is fully extended.

Continue with the opposite arm.

 

Inclined Dumbbell Curl

Body Part: Bicep

Description:

  1. Take two dumbbells and sit on an incline (30-45 degrees) bench with your feet on the floor. Let your arms hang down with your palms facing forward.
  2. Moving only your forearms, slowly curl the dumbbells up to shoulder level. Keep your elbows pressed against your sides throughout the exercise.
  3. Hold this position for a moment and slowly lower the dumbbells. Make sure that only your forearms are moving.

Cable Bicep Curl

Body Part: Bicep

Description:

  1. Attach a straight bar to the low pulley of a cable station.
  2. Then, grab the handle with a shoulder-width, underhand grip and hold it at arm’s length just in front of your thighs. Your knees should be bent slightly.
  3. Curl the bar towards your chest as far as you can without allowing your upper arms to move.

Dumbbells Hammer Curl

Body Part: Bicep

Description:

Stand or sit. Grasp a dumbbell in each hand with your palms facing inward:

  1. Inhale and curl the dumbbells to your shoulders, either simultaneously or alternatively.
  2. Exhale as you complete the movement.

Barbell Preacher Curl

Body Part: Bicep

Description:

Sit on a preacher bench, and lean your hands on the surface.

  1. Hold the barbell with your hands, and take a deep breath out.
  2. Return the barbell to the starting position and breathe out.

Dumbbell Curl

Body Part: Bicep

Description:

Stand on a floor with dumbbells in your hands.

  1. Take a deep breath and do a curl.
  2. Go back to the starting position and breathe out.