Tag Archives: Biceps

Bicep Exercises

Seated Barbell Curl

Begin by sitting on the end of a flat bench with a barbell across your upper thighs. Grab the bar with a slightly wider than shoulder width grip and your palms facing up. Make sure your upper arms are tight to your torso and your elbows are slightly… Read more

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Bicep Exercises

Preacher Curl

Begin by adjusting a preacher curl bench so that when you sit down your upper arm lies flat on the upper arm pad. Next, reach down and grab the bar with palms up grip and then again place your upper arms flat on the pads. Lower the weight as far as you… Read more

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Bicep Exercises

Machine Bicep Curls

Begin by adjusting the seat height and the arm pad. The arm pad should be directly under your shoulders and the seat height should allow you to comfortably rest your arms on the pad. Next, reach down and grab the handles with your palms up. Keep … Read more

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Bicep Exercises

Hammer Curls

First, pick up a set of dumbbell and hold them at your sides with your palms facing inward; also known as a neutral grip. Look straight ahead and keep good posture during this exercise. Bend at your elbows and curl your forearm up to your shoulder.… Read more

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Bicep Exercises

EZ Bar Curls

Begin by picking up an EZ curl bar with a grip that is approximately shoulder width apart and your palms facing up. Now, stand up straight and allow your arms to hang at your sides. Next, curl your arms up to your shoulders by bending at the elbow;… Read more

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Bicep Exercises

Cable Curls

Begin by attaching a straight bar attachment to the low pulley machine. Next, bend over and grab the bar with your palms facing forward and just outside of your waist. Take a small step back from the weight stack and look straight ahead. Now, curl… Read more

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Bicep Exercises

Barbell Drag Curls

Begin by gripping a barbell with your palms facing up just like you were going to perform a standard barbell curl. Next, move your elbows back so that they are almost behind your back. Now, curl the bar up but keep your elbows back; this is what will… Read more

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