Bicep Exerci ses: See Pictures & Descriptions of Effective Bicep Exercises Barbell Biceps Curl Barbell Brachialis Lift Biceps Cable Curl Dumbbell Buzzy Curl - Sit at preacher curl - Sit with upper arms supported on - Use cable pulley - Begin with feet about hip bench with upper arms preacher curl bench. from floor level. distance apart. supported. - Hold bar on the angle portion, - Hold handle with - Hold weights in hands at - Grasp bar on angle palms downward. elbow straight. sides, palms inward. portion, palms upward. - Lift bar upward, bending elbows. - Bend elbow, lifting - Bend elbow, lifting one - Raise bar up to chest - Return to start position and repeat. upward. weight up and across to and lower. - Lower and repeat. center of chest with palm - Repeat. facing chest. - Lower weight while raising other weight in the same manner. Dumbbell Hammer Dumbbell In Out Dumbbell Inner Dumbbell Single Biceps Curl Biceps Curl Curl - Hold weights in hands, palms - Stand with feet hip inward as shown. - Hold weight in hand. - Begin with arm at side, distance apart. - Keep elbows out from sides. - Begin with arm at sit or stand, elbow - Begin with weights in Straighten arms. side, elbow straight, straight, palm up, weight hands, palms inward. - Return and repeat. palm inward. in hand. - Bend elbow of one - Bend elbow while - Bend elbow upward. arm, bringing weight up turning palm upward. - Return to starting and out slightly to - Return to start position. outside of shoulder. position and repeat. - Keep palms inward. - Lower while raising other weight in same manner. Dumbbell Zottman Dumbbell Brachialis Lift Incline Slide Biceps Machine Biceps Curl Curl Curl - Sit or stand, hold weights in hands, - Sit at biceps machine - Begin with feet about palms down. - Attach cables with upper arms hip distance apart. - Lift right weight, bending elbow. according to supported. - Hold weights at side, - Lower right weight as left weight is manufacturer - Grasp handles in hands, palms forward. raised. instructions. elbows straight. - Bend elbow, lifting right - Repeat. - Sit facing away from - Pull hands to shoulders, weight up, then rotate foot rest. bending at elbows. wrist downward. Hold handle in right - Return to start position - Lower right weight hand with arm forward and repeat while raising left weight. as shown. - Rotate both weights - Bend elbow, pulling and repeat sequence. handle upward. - Return and repeat. - Repeat series with left arm. Palm in Pull Up Partial Kneel Bent Row Pulley Extended Pulley Rows Bicep - Sit with straight legs at pulley system. - Grasp row handle with - Place hands on pull-up - Begin in position shown. both hands. bar, palms in. - Right leg bent, toes forward, right - Attach pulley to - Pull handles to mid - Slowly pull chin up to arm on right thigh, left leg straight secure object at chest keeping elbows bar and lower back and extended back, toes pointed to shoulder level. close to body. down. left. Keep back straight, parallel to - Grasp handle in - Return to start position - Repeat. floor, with shoulders squared. hand, palm up, arm and repeat. - Begin with weight on floor. straight as shown. - Keep low back as - Raise it up to abdomen, keeping - Support elbow with straight and upright as elbow close to side. other arm. possible. - Lower and repeat. - Pull, bending at elbow. - Return to start position and repeat. Bicep Exercises Buzzy Curl Dumbbell Curl Hammer Curl Lateral Curl - Begin with feet about hip distance - Begin with arms at side, sit or - Hold weights in hands, palms inward apart. stand, elbow straight, palms up, - Stand with feet hip distance apart. as shown. - Hold weights in hands at sides, weights in hand. Begin with weights in hands, palms Keep elbows out from sides. palms inward. - Bend elbows upward. inward. Straighten arms. - Bend elbow, lifting one weight up - Return to starting position. Bend elbow of one arm, bringing weight Return and repeat. and across to center of chest with up and out slightly to outside of shoulder. palm facing chest. Keep palms inward. - Lower weight while raising other Lower while raising other weight in same weight in the same manner. manner. Preacher Curl Palm- Preacher Curl Palm-Up Pullups Palm-in Reverse Grip Curls Down - Sit at preacher curl bench with - Place hands on pull-up bar, palms in. upper arms supported. - Sit or stand, hold weights in hands, - Sit with upper arms supported on - Slowly pull chin up to bar and lower back - Grasp bar on angle portion, palms down. preacher curl bench. down. palms upward. - Lift both weights, bending elbow - Hold bar on the angle portion, - Repeat. - Raise bar up to chest and - OR, Lift right weight, bending elbow, palms downward. lower. and lower right weight as left weight is - Lift bar upward, bending elbows. - Repeat. raised. - Return to start position and repeat. - Repeat. Forearm Exercises Reverse Curls Reverse Wrist Curls Wrist Curls Dumbbell Pronation - Hold weight(dumbbells or - Grasp weight with hand. - Grasp weight with hand. - Support forearm on table or barbell) in hand, shoulder width - Place forearm on table with hand - Place forearm on table with hand armchair. apart, palm down. off edge of table, palm down as off edge of table, palm up as shown. - Position hand palm up with - Lift weight, bending elbow. shown. - Move wrist upward. weight in hand as shown. - Return to start position. - Move wrist upward. - Return to starting position. - Rotate hand to thumb up. - Return to starting position. - Return to start position. Arm Exercises Buzzy Curl Hammer Curls Preacher Curls Pullups Palms-in - Sit with upper arms supported - Place hands on pull-up bar, palms - Begin with feet about hip distance on preacher curl bench. - Stand with feet hip distance apart. in. apart. - Hold bar on the angle portion, - Begin with weights in hands, palms - Slowly pull chin up to bar and - Hold weights in hands at sides, palms downward. inward. lower back down. palms inward. - Lift bar upward, bending elbows. - Bend elbow of one arm, bringing weight - Repeat. - Bend elbow, lifting one weight up and - Return to start position and up and out slightly to outside of shoulder. across to center of chest with palm repeat facing chest. - Keep palms inward. - Lower weight while raising other - Lower while raising other weight in weight in the same manner. same manner. Bar Dips Overhead Extension SkullCrushers Triceps Kickback - Stand with barbell in hands overhead. - Place hands on dip bars, elbows - Bend elbows, lowering bar - Stand, leaning over chair or table, bent. behind head. arm back, elbow bent, as shown. - Push down, raising body upward. -Straighten elbows. - Hold weight in hand. - Lower and repeat. - Lower and repeat - Straighten elbow through available range. - Return to start position. - Stand with feet hip distance apart. - Begin with weight straight overhead in both hands. - Lower weight to center of upper back. - Keep elbows close to ears and pointed up. - Straighten and repeat. Biceps Illustration #16 - Seated alternate dumbbell curl This is a great exercise for the biceps but a little tricky to perform. The whole point of this exercise is to turn your palms inward as you curl the weight. This adds more contraction to your biceps. To do this exercise, grab two dumbbells and take a seat on the end of a flat bench (you can also do these standing up). While seated, the dumbbells should be at the sides of your body with your palms facing each other. Slowly curl one dumbbell up and as you do, slowly turn the outside of your palm inward until they are facing you, at the top of the movement. As your bring the weight back down, your going to do the reverse of this and slowly turn your palms outward again. Do the same for the other arm. Illustration #17 - Concentration curl Grab a light dumbbell and take a seat on the end of a bench. Slightly bend at the waist, as in the image above. With the dumbbell in one hand, curl the weight up using only your biceps. I keep my arm braced on my leg for added support. Repeat with the other arm. Illustration #18 - Flat Bench Dumbbell Curl You can get into position in one of two ways. The first way, you can grab two dumbbells and lie back on a flat bench with the dumbbells at your sides. The second method, simply lie back on the bench at grab the dumbbells on the floor. It's up to you. Once you are in position, simply curl the weight up and down. Once you've finished the repetitions, drop the weight on the floor. Illustration #19 - Incline Dumbbell Curl Grab two dumbbells and lie back on an incline bench. You can use the incline bench press or a multi purpose bench. I like to curl the weight up while I'm seated and lie back with the dumbbells on my chest. Once in position, slowly lower the weight and curl the weight back up. Illustration #20 - Standing Dumbbell Curl This is a pretty simple exercise to perform. Simply grab two dumbbells and keep them at your sides. Curl the weight up and slowly lower them back down. Now, you can either curl the weight up with your palms facing outward or you can do them like the seated alternate curl. With the seated curl, you start with your palms inward and as you curl the weight up, turn your palms inward. Either way is fine..