Training your biceps is a key part of building and framing your arms. Whether you are a seasoned workout veteran or devising your first training plan, the workouts below will help you meet your fitness goals.
olympic barbell hammer curl
To perform the Olympic Barbell Hammer Curl, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold the Olympic barbell with a neutral grip, palms facing towards your body.
2. Keep your elbows close to your torso at all times. This is your starting position.
3. Curl the barbell upwards while keeping your upper arms stationary. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
4. Gradually begin to lower the barbell back to the starting position. Ensure you keep your elbows close to your body and do not use your back or shoulders to lift the weight; your forearms should do all the work.
5. Repeat the movement for the recommended amount of repetitions.
Remember to breathe in during the lowering phase and breathe out during the curling phase. Keep your abdominal muscles engaged throughout the exercise to maintain stability and prevent injury.
ez-barbell standing wide grip biceps curl
1. Stand up straight with your feet shoulder-width apart. Hold the EZ barbell at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. This will be your starting position.
2. Keep your elbows close to your torso at all times. Exhale and curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
3. Inhale and slowly begin to lower the bar back to the starting position.
4. Repeat this movement for the recommended amount of repetitions.
Remember to keep your upper arms stationary throughout the exercise, moving only your forearms. Also, keep your elbows close to your torso at all times.
ez-bar biceps curl (with arm blaster)
1. Start by selecting an appropriate weight on your EZ barbell. Make sure it's a weight you can lift without straining your muscles too much.
2. Put on your arm blaster. This is a belt-like device that goes around your neck and has a metal plate that sits against your abdomen. It helps to isolate your biceps during the exercise.
3. Stand up straight with your feet shoulder-width apart. Hold the EZ barbell with an underhand grip, hands shoulder-width apart.
4. Position the barbell at hip level, keeping your elbows close to your torso. This is your starting position.
5. Slowly curl the barbell upwards while keeping your upper arms stationary. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
6. Gradually lower the barbell back to the starting position. Ensure you keep your upper arms stationary and only move your forearms during this exercise.
7. Repeat the movement for the desired number of repetitions.
Remember to keep your body still throughout the exercise. The arm blaster will help with this by keeping your elbows in place. Also, ensure you're lifting a weight that's challenging but doesn't cause you to compromise on form.
ez barbell spider curl
To perform the EZ Barbell Spider Curl, follow these steps:
1. Start by selecting the desired weight on your EZ barbell. Ensure it's not too heavy to compromise your form or too light that it doesn't challenge your muscles.
2. Position yourself on an incline bench, lying face down. Your chest should be firmly pressed against the bench with your feet flat on the ground for stability.
3. Reach down and grab the EZ barbell with an underhand grip (palms facing upwards). Your hands should be shoulder-width apart on the bar.
4. With your upper arms remaining stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
5. Inhale and slowly begin to lower the bar back to the starting position. Ensure you keep the movement controlled; don't let the weight simply drop.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your body throughout the exercise and avoid using your back or shoulders to lift the weights; your biceps should do all the work.
ez barbell spider curl
To perform the EZ Barbell Spider Curl, follow these steps:
1. Start by selecting the desired weight on your EZ barbell. Ensure it's not too heavy to compromise your form or too light to not challenge your muscles.
2. Position yourself on an incline bench, lying face down. Your chest should be firmly pressed against the bench with your feet flat on the ground for stability.
3. Reach down and grab the EZ barbell with an underhand grip (palms facing upwards). Your hands should be shoulder-width apart on the curved sections of the bar for a comfortable grip.
4. With your arms fully extended and perpendicular to the floor, curl the barbell upwards towards your shoulders. Keep your elbows stationary and only move your forearms.
5. Squeeze your biceps at the top of the movement, hold for a second, then slowly lower the barbell back to the starting position. This is one rep.
6. Repeat the movement for your desired number of repetitions.
Remember to keep your upper body still throughout the exercise to ensure the focus remains on your biceps. Breathe out as you curl the barbell up and breathe in as you lower it.
ez barbell seated curls
1. Start by sitting on a flat bench with your feet firmly planted on the ground. Your back should be straight and your shoulders relaxed.
2. Hold the EZ barbell with an underhand grip, palms facing upwards. Your hands should be shoulder-width apart.
3. Rest the barbell on your thighs. This is your starting position.
4. Slowly curl the barbell up towards your chest, keeping your elbows close to your body. Only your forearms should move, your upper arms and shoulders should remain stationary.
5. Pause for a moment at the top of the movement, squeezing your biceps.
6. Slowly lower the barbell back to the starting position on your thighs. This should take about twice as long as it did to lift it.
7. Repeat for the desired number of repetitions.
Remember to breathe in as you lower the barbell and breathe out as you curl it up. Keep your movements controlled, don't use your back or shoulders to lift the weight - all the work should be done by your biceps.
ez barbell reverse grip preacher curl
1. Start by adjusting the height of the preacher bench so that your upper arms sit comfortably on the padding when seated.
2. Load your desired weight onto the EZ barbell and place it on the preacher bench.
3. Sit on the preacher bench and grasp the EZ barbell with a reverse grip (palms facing down) at shoulder-width apart.
4. Lift the barbell off the rack and fully extend your arms. This is your starting position.
5. Slowly curl the barbell up while keeping your upper arms and elbows stationary on the padding. Continue to curl the barbell until your biceps are fully contracted and the barbell is at shoulder level. Hold this position for a second as you squeeze your biceps.
6. Gradually lower the barbell back to the starting position in a controlled manner.
7. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and avoid using your shoulders or back to lift the weight. The focus should be on your biceps doing the work. Also, ensure that you use a weight that is challenging but allows you to maintain proper form throughout the exercise.
ez barbell reverse grip curl
To perform the EZ Barbell Reverse Grip Curl, follow these steps:
1. Stand up straight with your feet shoulder-width apart.
2. Hold the EZ barbell at the wide outer handle. Your palms should be facing down and slightly tilted inward due to the shape of the bar. This is your starting position.
3. Keep your elbows close to your torso at all times.
4. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Then inhale and slowly begin to bring the bar back to starting position as your biceps are now being stretched.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your body throughout the movement. The upper arms should remain stationary throughout the exercise, moving only your forearms.
ez barbell curl
To perform the EZ barbell curl, start by standing up straight with your feet shoulder-width apart. Hold the EZ barbell with an underhand grip, hands shoulder-width apart, and arms fully extended.
Ensure your elbows are close to your torso at all times. This will be your starting position. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to bring the bar back to the starting position as your biceps are now being stretched. Repeat this movement for the recommended amount of repetitions.
Remember to keep your upper body still throughout the exercise. The only parts that should be moving are your forearms. This will ensure that your biceps are getting the maximum workout.
Also, avoid using your back or shoulders to lift the weights; your biceps should do all the work. If you find that your back or shoulders are moving, reduce the weight on the bar.
This exercise is best performed for muscle growth when you do three sets of 8-12 repetitions.
ez barbell close-grip curl
To perform the EZ barbell close-grip curl, start by standing up straight with your feet shoulder-width apart. Hold the EZ barbell in front of you at arm's length. Your hands should be closer than shoulder-width apart, using an underhand grip (palms facing upwards).
Ensure your elbows are close to your torso at all times. This will be your starting position. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Then, slowly begin to bring the bar back to the starting position as you breathe in. Repeat this movement for the recommended amount of repetitions. Remember to keep your elbows close to your body throughout the movement to ensure the focus remains on your biceps.
ez barbell close grip preacher curl
1. Start by adjusting the height of the preacher bench so that your upper arms sit comfortably on the padding when seated.
2. Load your desired weight onto the EZ barbell and place it on the rack in front of the bench.
3. Sit on the preacher bench and grasp the EZ barbell with a close grip. Your palms should be facing upwards and your hands should be closer than shoulder-width apart.
4. Lift the barbell off the rack and hold it at shoulder height. This is your starting position.
5. Slowly lower the barbell until your elbows are fully extended and your biceps are fully stretched. Ensure that you maintain control of the barbell at all times.
6. Curl the barbell back up to the starting position, squeezing your biceps as you lift.
7. Pause at the top of the movement for a moment, then repeat the movement for your desired number of repetitions.
8. After completing your set, carefully re-rack the barbell.
Remember to keep your upper arms stationary throughout the exercise, moving only your forearms. Also, avoid using your back or shoulders to lift the weight; your biceps should do all the work.
ez bar seated close grip concentration curl
1. Start by sitting on a flat bench with your legs spread apart. Place your feet firmly on the ground for stability.
2. Hold the EZ barbell with a close grip, palms facing upwards. Your hands should be closer than shoulder-width apart.
3. Rest your elbows on your inner thighs, just above the knees. This is your starting position.
4. Slowly curl the EZ barbell upwards while keeping your upper arms stationary. Continue to curl the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
5. Gradually lower the bar back to the starting position. Ensure that you maintain control of the bar and move it slowly and deliberately.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your biceps should do all the work.
barbell standing wide-grip curl
To perform the barbell standing wide-grip curl, start by standing up straight with a barbell in your hands. Your feet should be shoulder-width apart.
Hold the barbell with a wide grip, hands wider than shoulder-width apart. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. This will be your starting position.
Keep your elbows close to your torso at all times. Now, while keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the barbell back to the starting position.
Repeat this movement for the recommended amount of repetitions. Ensure to keep your elbows close to your body and the upper arms stationary throughout the exercise to ensure the tension is on the bicep muscles.
Remember to engage your core for stability and avoid using your back or shoulders to lift the weights; your biceps should do all the work.
barbell standing wide grip biceps curl
1. Start by standing up straight with your feet shoulder-width apart.
2. Hold a barbell with both hands using an underhand grip (palms facing forward). Your hands should be wider than shoulder-width apart.
3. Keep your elbows close to your torso at all times. This will be your starting position.
4. Now, while keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Then inhale and slowly begin to bring the bar back to the starting position.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your body throughout the movement and do not use your back or shoulders to lift the weights; your biceps should do all the work. Also, ensure to maintain good posture throughout the exercise.
barbell standing reverse grip curl
1. Start by standing up straight with a barbell in front of you at arm's length. Hold the barbell with a reverse grip, your palms facing down.
2. Keep your elbows close to your torso at all times. This will be your starting position.
3. Now, while keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
4. Then inhale and slowly begin to lower the barbell back to the starting position.
5. Repeat this movement for the recommended amount of repetitions.
Remember to keep your elbows close to your torso at all times and the upper arms stationary. This puts all the emphasis on the biceps. Also, avoid using your back or shoulders to lift the weights; your hands should be the only part moving.
barbell standing concentration curl
1. Start by standing upright with your feet shoulder-width apart. Hold a barbell with an underhand grip, hands shoulder-width apart, and arms fully extended.
2. Keep your elbows close to your torso at all times. This will be your starting position.
3. Now, while keeping the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
4. Then inhale and slowly begin to bring the barbell back to the starting position as your biceps are now being stretched.
5. Repeat for the recommended amount of repetitions.
Remember to keep your upper body still throughout. The only part that should be moving is your forearms. This exercise should be done with a controlled, smooth motion, without any jerking or swinging of the barbell.
barbell standing close grip curl
1. Start by standing up straight with a barbell in front of you at arm's length. Hold the barbell with a close grip, your hands should be about shoulder-width apart. This will be your starting position.
2. While keeping your elbows close to your torso, curl the weights while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3. Slowly begin to bring the bar back to the starting position as your breathe in. Ensure that you're controlling the movement, don't let the barbell control you.
4. Repeat this movement for the recommended amount of repetitions.
Remember to keep your upper arms stationary throughout the exercise, only the forearms should move. The back should also remain straight and still throughout the exercise, avoid using your back or shoulders to lift the weights; your biceps should do all the work.
barbell seated close-grip concentration curl
1. Start by sitting on the edge of a flat bench with your feet firmly planted on the ground.
2. Hold a barbell with a close grip, your hands should be about shoulder-width apart.
3. Rest your elbows on your thighs, slightly above your knees. This is your starting position.
4. Slowly curl the barbell up towards your chest, keeping your elbows stationary and using only your biceps to lift the weight.
5. Squeeze your biceps at the top of the movement and hold for a second.
6. Gradually lower the barbell back to the starting position. Ensure you maintain control of the weight as you lower it, don't let it drop.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your biceps should do all the work.
barbell reverse preacher curl
1. Start by setting up your barbell with the desired weight. Make sure it's a weight you can handle, as lifting too heavy can lead to injury.
2. Position yourself on the preacher bench. Adjust the height of the bench so that your armpits rest comfortably at the top of the pad.
3. With your chest against the pad and your arms extended over it, grasp the barbell with an overhand grip (palms facing down). Your hands should be shoulder-width apart.
4. Slowly curl the barbell up towards your shoulders. Keep your upper arms and elbows stationary throughout the movement. This is your starting position.
5. Gradually lower the barbell back down to the starting position. Ensure you fully extend your arms and feel a stretch in your biceps.
6. Repeat this movement for your desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
7. Always ensure your back is straight and you're not straining your neck. If you feel any discomfort, reduce the weight or stop the exercise.
8. After completing your set, safely re-rack the barbell.
Remember, the key to this exercise is control, not speed. It's better to perform the exercise correctly with lighter weight than to risk injury with heavier weight.
barbell reverse curl
To perform the barbell reverse curl, start by standing up straight with your feet shoulder-width apart. Hold a barbell with both hands using an overhand grip (palms facing down) and your hands shoulder-width apart.
Ensure your elbows are close to your torso at all times. This is your starting position. Now, while keeping the upper arms stationary, curl the weights while contracting your biceps as you breathe out. Continue to raise the weight until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Then, inhale and slowly begin to lower the barbell back to the starting position. Ensure you keep your elbows close to your body and do not use your back or shoulders to lift the weights; your forearms should do all the work.
Repeat the movement for the recommended amount of repetitions. Be sure to maintain control of the barbell at all times, do not let it control your movements. This exercise targets the biceps and provides a good variation to standard curls.
barbell prone incline curl
To perform the barbell prone incline curl, start by setting an incline bench at a 45-degree angle.
1. Grab a barbell with an underhand grip, hands shoulder-width apart.
2. Position yourself on the bench, lying face down with your chest firmly pressed against the bench. Let your arms hang straight down towards the floor. This is your starting position.
3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
4. Inhale and slowly begin to lower the barbell back to the starting position.
5. Repeat for the recommended amount of repetitions.
Ensure your elbows stay close to your torso at all times and do not use your back or shoulders to lift the weights; your forearms should do all the work. Focus on the bicep muscle contracting with each lift. Be careful not to use too heavy a weight to begin with, as this can lead to straining your back or shoulders.
barbell preacher curl
To perform the barbell preacher curl, start by adjusting the height of the preacher bench so that your upper arms sit comfortably on the padding when seated.
Next, load your desired weight onto the barbell. Ensure the weight is appropriate for your strength level and that the weight plates are secured with clips.
Sit on the preacher bench and grasp the barbell with an underhand grip (palms facing upwards) and hands shoulder-width apart. Lift the barbell off the rack or from the floor and position it at shoulder height. This is your starting position.
Slowly lower the barbell until your arms are fully extended, ensuring to keep the tension in your biceps. Make sure to keep your upper arms and elbows firmly on the pad throughout the movement.
Pause for a moment at the bottom of the movement, then curl the barbell back up to the starting position while contracting your biceps.
Ensure your movements are slow and controlled, avoiding any swinging or momentum use.
Repeat this process for your desired number of repetitions.
Remember to breathe in as you lower the barbell and breathe out as you curl it back up. Always maintain good form and control the weight at all times to prevent injury.
barbell lying preacher curl
To perform the Barbell Lying Preacher Curl, follow these steps:
1. Start by setting up your preacher bench and placing your barbell at a comfortable weight.
2. Lie down on the preacher bench with your chest against the pad and your feet flat on the floor.
3. Reach down and grab the barbell with an underhand grip, hands shoulder-width apart.
4. With your upper arms and chest firmly against the pad, curl the barbell upwards towards your shoulders. Keep your elbows stationary and use only your biceps to lift the weight.
5. Pause at the top of the movement, squeezing your biceps for a second.
6. Slowly lower the barbell back to the starting position, fully extending your arms and stretching your biceps.
7. Repeat for the desired number of repetitions.
Remember to keep your movements controlled and avoid using your back or shoulders to lift the weight. The focus should be on your biceps.
barbell drag curl
To perform the barbell drag curl, start by standing upright with your feet shoulder-width apart. Hold a barbell with an underhand grip, hands shoulder-width apart, and arms fully extended. The barbell should be hanging at arm's length in front of your thighs.
Begin the exercise by bending your elbows and dragging the barbell up towards your chest. As you lift the barbell, keep it in contact with your body at all times, essentially dragging it up your torso. Your elbows should move backwards as the barbell comes up, not out to the sides.
Once the barbell reaches chest level, pause for a moment and squeeze your biceps at the top of the movement. Then, slowly lower the barbell back down to the starting position, keeping it in contact with your body as you do so.
Ensure that you keep your back straight and your shoulders stationary throughout the exercise. The movement should be controlled, with your biceps doing the work, not your back or shoulders.
Repeat the exercise for the desired number of repetitions. Remember to breathe in as you lower the barbell and breathe out as you lift it.
barbell curl
1. Stand up straight with a barbell in your hands at arm's length. Your grip should be shoulder-width apart, palms facing forward. This will be your starting position.
2. Keep your elbows close to your torso at all times. This is important to ensure the focus of the exercise remains on your biceps.
3. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
4. Then inhale and slowly begin to lower the barbell back to the starting position.
5. Repeat this movement for the recommended amount of repetitions.
Remember to keep your elbows close to your torso throughout the movement and do not use your back or shoulders to lift the weights; your biceps should do all the work. Also, ensure your movements are slow and controlled; don't let the barbell's weight control your movement.
barbell biceps curl (with arm blaster)
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To perform the barbell biceps curl with an arm blaster, follow these steps:
1. Stand up straight with a barbell in your hands at arm's length. Your grip should be shoulder-width apart, palms facing forward.
2. Put on the arm blaster belt. It should be snug around your waist with the metal part resting against your upper abdomen. This tool will help isolate your biceps during the exercise.
3. Keep your elbows close to your torso at all times. This is your starting position.
4. Now, curl the weights while contracting your biceps as you breathe out. Only the forearms should move, your upper arms should remain stationary at all times as they press against the arm blaster.
5. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
6. Slowly begin to bring the bar back to the starting position as your breathe in.
7. Repeat for the recommended amount of repetitions.
Remember to keep your head up and your eyes facing forward throughout the exercise. The arm blaster will ensure your arms remain stationary, providing a more effective bicep workout.
barbell alternate biceps curl
To perform the barbell alternate biceps curl, start by standing up straight with a barbell in each hand at arm's length. Keep your elbows close to your torso and make sure your palms are facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Then, inhale and slowly begin to lower the barbell back to the starting position. As you do this, rotate your palms back to the starting position (facing your torso) and ensure your arms are fully extended.
Repeat the movement with the other arm. This is one repetition.
Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work. Continue the movement until you have completed the desired number of repetitions for each arm.
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