Alternate Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Same at the Hammer Curl but you alternate arms. Do one arm, then do the other, then back to the other arm again.

Alternate Incline Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.

Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.

Cable Hammer Curls - Rope Attachment

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat.

Cable Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Cable
Mechanics Type: Isolation

Tips: This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start.

Chin-Up

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

Close-Grip EZ Bar Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation

Tips: This is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together should be in the shape of a big V. While standing, hold the bar at arm's length in front of you. Curl the bar up while keeping your elbows in the same place. Do not swing! Contract your biceps as far as you can go, then slowly return to the starting position.

Close-Grip Standing Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Works more of the outer biceps. Hold barbell with both hands, palms up and about 12 inches apart. Stand straight up with your head up and feet about shoulder width. Curl bar up in a semicircular motion until forearms touch your biceps. Keep your upper arms and elbow close your sides and do NOT move them during the entire lift. Do NOT swing or use momentum to lift the weight. Can also be done with a medium or wide grip.

Concentration Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.

Cross Body Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Repeat for the opposite arm.