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Biceps

Alternate Hammer Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly wider than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. 2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than you forearms. Also, keep your torso stationary and pause for a second at the top of the movement. 3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion o the movement. 4. Repeat for the recommended amount of repetitions.

Alternate Incline Dumbbell Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position. 2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulde level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move. 3. Slowly begin to bring the dumbbell back to starting position as your breathe in. 4. Repeat the movement with the left hand. This equals one repetition. 5. Continue alternating in this manner for the recommended amount of repetitions.

Barbell Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Barbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 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. 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. 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. 4. Slowly begin to bring the bar back to starting position as your breathe in. 5. Repeat for the recommended amount of repetitions. Variations: 1. You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. 2. You may also use the closer grip for variety purposes.

Cable Hammer Curl (Rope Attachment)

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Cable
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. 2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. 3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. 4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary. 5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position. 6. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise with dumbbells

Close-Grip Barbell Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Barbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Hold a barbell with both hands, palms up and a few inches apart. 2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement. 3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move. 4. Slowly go back down to the starting position as you inhale. 5. Repeat for the recommended amount of repetitions. Variations: Can also be done with a medium or wide grip, using dumbbells and cables.

Concentration Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. 2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position. 3. 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. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps. 4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time. 5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm. Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.

Cross Body Hammer Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. 2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. 3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. 4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm. Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.

Laying Cable Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Cable
Mechanics Type Isolation
Level Intermediate
Sport No
Force Pull
Guide 1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip. 2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight. 3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position. 4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps. 5. After a second squeeze at the top of the movement, slowly return to the starting position. 6. Repeat for the recommended amount of repetitions. Variations: You can also perform this exercise with exercise bands.

Standing One-Arm Cable Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Cable
Mechanics Type Isolation
Level Intermediate
Sport No
Force Pull
Guide 1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. 2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance. 3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move. 4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale. 5 .Repeat for the recommended amount of repetitions. 6. Switch arms while performing this exercise.

Over Head Cable Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Cable
Mechanics Type Isolation
Level Intermediate
Sport No
Force Pull
Guide 1. To begin, set 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. 2. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders. 3. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position. 4. While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch. 5. While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms. 6. Repeat for the recommended amount of repetitions prescribed in your program. Variations: This exercise can also be performed using one handle at a time.

Machine Preacher Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Machine
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Sit down on the Preacher Curl Machine and select the weight. 2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position. 3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times. 4. Lower the handles slowly back to the starting position as you inhale. 5. Repeat for the recommended amount of repetitions. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.

Preacher Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Barbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. 2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position. 3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully tretched. 4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. 5. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

Hammer Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Hammer
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. 2. The palms of the hands should be facing your torso. This will be your starting position. 3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. 4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. 5. Repeat for the recommended amount of repetitions. Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc

EZ-Bar Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment EZ Bar
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Stand up straight while holding an EZ curl bar 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. Keep your elbows close to your torso. This will be your starting position. 2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. 3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. 4. Then inhale and slowly lower the bar back to the starting position. 5. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.

Alternate Dumbbell Curl

Type Strength
Main Muscle Biceps
Other Main Muscle Forearms
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide 1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. 2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms shoul move. 3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down. 4. Repeat the movement with the left hand. This equals one repetition. 5. Continue alternating in this manner for the recommended amount of repetitions. Variations: 1. There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time. 2. You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.