Bicep Exercises
| Step 1
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
| Step 2
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
| Step 3
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
| Step 4
Slowly begin to bring the bar back to starting position as your breathe in.
| Step 5
Repeat for the recommended amount of repetitions.
| Step 1
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
| Step 2
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
| Step 3
Slowly begin to bring the dumbbells back to starting position as your breathe in.
| Step 4
Repeat for the recommended amount of repetitions.
| STEP 1
Begin by laying face down against an incline bench, while holding a barbell and hanging down in a horizontal line. This move may require a partner for safety.
| STEP 2
Curl the weight up as high as you can while squeezing the biceps and keeping the upper arms stationary. Breathe out here.Note: Do not swing the arms.
| STEP 3
After a second contraction, slowly go back to the starting position as you inhale.Note: Go all of the way down just shy of straightening your arm.
| STEP 4
Repeat for the prescribed number of repetitions and sets.
Variations: You can perform this exercise using an E-Z bar or dumbbells.
| Step 1
Standing upright with your core tight, hold rope with both hands as shown. Keep elbows very tight to the torso. Your thumbs should be facing upward at the end of the rope.
| Step 2
While holding your upper arm stationary, exhale and curl the weight forward while contracting(squeezing) the biceps. Continue to raise the weight while contracting the biceps until hands are near shoulder level.
| Step 3
Pause in the contracted position for a brief moment as you squeeze the biceps, then slowly bring the rope to the starting position.
| Step 4
Repeat for the prescribed amount of repetitions. Typically 12-15 reps.
| Step 1
Begin by first setting a weight that is comfortable on each side of the pulley machine.Note: Make sure that the amount of weight selected is the same on each side.
| Step 2
Adjust the pulleys on each side and make sure that they are positioned at a height a bit higher than your shoulders.
| Step 3
Position yourself in the middle of both sides and use an underhand grip (palms up) to grab each handle. Your arms should be fully extended (do not lock elbows) and parallel to the floor with your feet positioned shoulder width apart from each other. Make sure you are centered. Note: Place one foot forward for stability.
| Step 4
Slowly squeeze the biceps on each side while exhaling, until your forearms and biceps touch.
| Step 5
Inhale while moving your forearms back to the starting position. Note: Only your forearms are in motion during this move.
Repeat for the prescribed number of repetitions and sets.
Variations: This exercise can also be performed alternating each handle at a time or doing an alternating/together move. See your notes for exact movement.
Inhale while moving your forearms back to the starting position. Note: Only your forearms are in motion during this move.
| STEP 1
Standing up with your elbows close to your torso place a dumbbell in each hand and down at arms length.
| STEP 2
Make sure the palms of the hands are facing each other.
| STEP 3
Curl the weights while contracting the biceps keeping the upper arm stationary. Breathe out here. Only the forearms should move. Rotate your wrist so that you have a supinated (palms up) grip and continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
| STEP 4
Hold the contracted position for a second as you squeeze the biceps.
| STEP 5
Next, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
| STEP 6
Slowly begin to bring the dumbbells back down using the pronated (palms down) grip.
| STEP 7
As the dumbbells near your thighs, start rotating the wrist so that you go back to a neutral position.
| STEP 8
Repeat for the prescribed number of repetitions and sets.
