Andrew Cheyne

10 Great Bicep Exercises Broken Down

Build great bicep muscles.  Here is a great list of 10 amazing bicep exercises broken down with a short bit of advice on each. Build great bicep muscles.  Hope that you use this to your advantage.

Here is a great list of 10 amazing bicep exercises broken down with a short bit of advice on each. Hope that you use this to your advantage.

Incline Dumbbell Curls - Lie back on an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn (i.e., supinate) your wrist outward so that your thumb points away from your body. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.

Alternating Dumbbell Curls - You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let arm each hang at your sides. Slowly curl the dumbbell in your left hand trying to touch it to your left shoulder. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your bicep for a one-count at the top of the movement. Slowly lower the dumbbell to the start position and repeat with your right arm.

Alternating Hammer Curls - With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing in toward your body. Keeping your palms facing inward, curl the weight in your left hand directly up toward your left shoulder. Squeeze the biceps hard at the top for a one-count and then slowly return to the start position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, facing in toward your body the whole time!

Single Arm Preacher Curls - Using a regular preacher bench, hold a dumbbell in your left hand with an underhand grip. Lock your elbow firmly in place against the preacher pad and keep set throughout the movement. Slowly curl the dumbbell up so as to try and touch it to your left shoulder. Slowly return to the start position and repeat with the right arm.

Zottman Dumbbell Preacher Curls - This exercise is very similar to the alternating one arm dumbbell preacher curl and the regular Zottman Curl. Hold a dumbbell in your right hand and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up so as to try and touch it to your shoulder. Keep the back of your upper arm flat against the bench throughout the entire movement. When you reach the top of the movement and are ready to return to the start position, slowly rotate your wrists prior to descending so that your palms now are facing outward. Return to the start position and repeat.

Cable Rope Hammer Curls - Use a rope attachment to a low pulley machine. Grab the rope with your palms facing in toward your body and stand straight up. Put your elbows at your side and keep them locked there. Curl your arms up so as to have your hands try and touch your shoulders, keeping your wrists locked and your palms remaining facing inward. Slowly return to the starting position and repeat.

EZ Bar Curls - Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that allows your palms to face inward toward one another. As always, perform this exercise in a slow and controlled fashion, flexing both biceps at the peak of the movement for a one-count. Return to the start position and repeat.

Two Arm Cable Curls - Stand between two pulley machines and grasp the handles of each side with an underhand grip. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground. Keeping your elbows set in place, slowly curl your hands toward your shoulders making sure that both of your biceps are doing the work. Squeeze both biceps at the peak of the movement for a one-count and return to the start position and repeat.

Single Arm Cable Curls - Hold a stirrup handle attached to a low pulley machine with your left hand using an underhand grip. Slowly curl the handle up so as to try and touch your hand to your shoulder, really focusing on having your biceps do the work. Slowly return to the start position and repeat with your right arm.

Hammer Dumbell Curls - This is virtually the same exercise as the dumbbell biceps curls except that you keep your wrists in a locked position throughout the movement with no supination. You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let arm each hang at your sides. Slowly curl the dumbbells simultaneously trying to touch them to your shoulders. While you are performing the movement, keep your wrists locked. Be sure to squeeze your biceps for a one-count at the top of the movement. Slowly lower the dumbbell to the start position and repeat.

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