Bicep Exercises

The biceps are the one of the most visible muscles of the physique and among the most fun to work. Learn proper form for some of the most common bicep exercises here.

 

Standing Barbell Curls

Standing Barbell Curls

The barbell curl is one of the most frequently performed exercises in the gym...that most people do wrong! Learn proper form as well as tips and tricks for making it even more effective.

 

 

Incline Dumbbell Curls - Optimized Form

Incline Dumbbell Curls - Optimized Form

The stretch this exercise places on the biceps is just incredible...and with this unique, optimized positioning on the bench, you'll get even GREATER stretch that you would with normal form.

 

 

Reverse Curls

Reverse Curls

This curl variation is the unsung hero of arm size. Most people don't do it because it forces them to use less weight, but it has massive potential to improve bicep peak and overall arm mass.

 

 

Bicep Pulldown Crunches

Bicep Pulldown Crunches

You'll be focusing on the peak contraction position of your biceps with this exercise, using the abs to help your body into that maximum contracted position.

 

 

Cable Pushdown/Curls

Cable Pushdown/Curls

This combination of two exercises uses the power of antagonistic muscle nervous system activation to help you be 10% stronger in your lift.

 

 

Chain and Plate Curls

Chain and Plate Curls

Using a chain and weight plate in this fashion allows you to keep massive tension on the biceps at the top of the curl movement.

 

 

Flexed Arm Hang

Flexed Arm Hang

This isometric exercise is incredibly effective for building big, strong biceps while also increasing chin-up strength and endurance.

 

 

Hybrid Cable-Barbell Curls

Flexed Arm Hang

One of the key problems with the barbell curl is the drop-off in tension as you get to the top. By attaching a cable to the bar, you can KEEP that muscle-building tension on all the way through.

 

 

Hybrid Cable-Barbell Preacher Curls

Hybrid Cable-Barbell Preacher Curls

The drop-off in tension at the top of the Preacher Curl is even greater than with Standing Barbell Curls. This cable setup allows you to put serious tension on the biceps all the way to the top.

 

 

Leaning Wrist Curls for Forearms

Leaning Wrist Curls for Forearms

For maximum contraction in the muscles of your forearms, you'll be using a very unique body positioning trick that loads the forearms with free weight and with bodyweight.

 

 

Nilsson Curls

Nilsson Curls

This exercise is a chin-up variation that puts almost ALL the muscle-building tension and load directly on the biceps rather than the lats. Best bicep builder ever!

 

 

One-Arm Barbell Curls

One-Arm Barbell Curls

In addition to the weight of the bar, you'll also be forcing the biceps to adjust to balancing the bar while you're curling it.

 

 

Rack Leaning Barbell Curls

Rack Leaning Barbell Curls

You'll use the rack to start the exercise to get a strong stretch on the biceps at the bottom where you normally would get no tension at all. Great way to build mass!

 

 

Squatting Cable Curls

Squatting Cable Curls

This cable curl variation uses your knees as a leverage point to give you a good stretch at the bottom and a strong contraction at the top.

 

 


Bicep Exercise Tips, Tricks and Training Techniques

 

 

 

 

 

 

 

 

 

 

 

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