Biceps

Bicep Exercises for Men and Women

These bicep workouts listed are for both men and women. Both of you can follow these workouts for building and toning your biceps. There are a lot of bicep workouts that you can follow, some of them need bicep equipment or machines, while some of these exercises you can perform at home. We have listed bicep workouts at the gym and bicep workouts you can do at home.

You can do bicep exercises in various forms. Variation does matter to the growth of your muscles. Update your workouts every two to four weeks for better results. You can do bicep exercises with dumbbells, barbells, resistance bands, machines, cable crossover, etc. You should incorporate various bicep exercises with dumbbells.

Mentioned exercises is a list of all practical bicep exercises that you can include in your workout schedule. You’re not supposed to do all of these on a single day.

1. Standing Barbell Curl

Standing barbell curls are an excellent mass building and toning exercise targeting the biceps. Standing barbell curls is one of the most common bicep workouts that everyone starts as a beginner.

They can be performed using either a straight bar or an easy curl bar which changes the angle of your hands. The barbell may be lifted from the ground or from a rack. Even if this exercise seems easy, there are some instructions and process you should follow to grow your biceps correctly.

Instructions for Standing Barbell Curl:

    1.  Hold the barbell with your hands just outside of your hips,

         using anunderhand grip.

    2.  Stand straight up and keep your back straight, place feet about

         shoulder width (you can also put one leg in front and one in

         back for balancing your body).

    3.  Keep your eyes facing forwards and elbows tucked in at your sides.

    4.  With your arms hanging freely, curl the bar up to shoulder height

         (keep your body completely still and don’t swing the barbell).

    5.  Give your biceps a one-second squeeze and start to lower

         the bar slowly.

    6.  Keep the weight under control as you lower the bar back down

         to the start position.

    7.  Repeat it until failure (6-12 reps / 2-3 sets)

      2. Preacher Curl

      Preacher curls are performed on a preacher bench using either a straight bar, easy curl bar, or dumbbell. Adjust the seat to ensure that your upper arms, from armpits to elbows, lie flat on the padded surface of the preacher bench. Keep your elbows in line with your shoulders. Keep your body still. Only your forearm should move.

      Instructions for Preacher Curl:

      1.  Sit on the preacher bench and lift the barbell off the rest using a

          shoulder-width underhand grip. If you’re using a dumbbell you may

          begin your set at the top.

      2.  Exhale as you curl the barbell upwards, towards your shoulders.

      3.  Give your biceps a one-second squeeze and start to lower

           the bar slowly.

      4.  Keep the weight under control as you lower the bar back down to

           the start position.

      5.  Inhale as you lower the barbell until your elbows are fully extended.

      6.  Repeat it until failure (6-12 reps / 2-3 sets)

      3. Dumbbell Concentration Curl

      Dumbbell concentration curl isolates the biceps. They are performed while sitting on a bench using a dumbbell. Keep your back straight and rest the upper arm against the thigh to prevent movement at the shoulder, only your forearm should move.

      Instructions for Concentration Curl

      1.  Sit on a bench and keep your elbow on the inside of your thigh and

          grab the dumbbell.

      2.  With palm facing forward, chest up, bring the

           dumbbell up to your chest.

      3.  While you bring the dumbbell up to your chest, twist the dumbbell

           slightly at the end.

      4.  Give your bicep a one-second squeeze and then start to lower the

           dumbbell slowly.

      5.  Breathe out when you lift the dumbbell up, and breathe in a

           while returning to the starting position.

      6.  Repeat it until failure (6-12 reps / 2-3 sets)

      4. Dumbbell Curl

      Dumbbell curls are performed while sitting on a bench or standing using a set of dumbbells. Breathe out when you lift the dumbbells up, and breathe in a while returning to the starting position. You can curl both dumbbells up at the same time or you can curl one dumbbell up while the alternate rests and then reverse.

      Instructions for Dumbbell Curl:

      1.   Stand straight while taking two dumbbells about shoulder-width

           apart, keeping head position straight and back straight.

      2.  Curl the dumbbells up and contract biceps.

      3.  Pause for 1 second and slowly take them down. Don’t move

           your torso while performing curls.

      4.  Exhale when curling up, inhale when coming down.

      5.  Repeat it until failure (6-12 reps / 2-3 sets)

      5. Preacher Curl Machine

      Curls may be performed on a variety of different preacher curl machines depending on the equipment at the gym that you work out. Some use a free bar attached to a cable and others use fixed handles like the machine pictured below. Curl machines do a good job of isolating the biceps because the backs of your arms are firmly against a pad.

      Instructions for Preacher Curl Machine:

      1.  Adjust the seat height so that your shoulders are high enough to

           keep your elbows from hyper extending in the start position.

      2.  Grip the handles palms up and keep your back straight.

      3.  Curl the handles toward your shoulders.

      4.  Give your biceps a one-second squeeze and then start to lower

            the handles slowly.

      5.  Breather out when you curl the bar up, and breathe in a

           while returning to the starting position.

      6.  Repeat it until failure (6-12 reps / 2-3 sets)

      6. Incline Dumbbell Curl

      Incline dumbbell curls are performed while sitting back on an incline bench. Keep your upper arms still, only your forearms should move. You can curl both arms at the same time or you can lift one and then alternate.

      Instructions for Resistance Band Hammer Curl:

      1.  Adjust the incline bench to about 45 degrees.

      2.  Lay down on the bench with both the dumbbells in hand,

           palms forward.

      3.  Curl the dumbbells up.

      4.  Give your biceps a one-second squeeze and then start to lower the

           dumbbells slowly.

      5.  Breathe out when you curl the dumbbells up, and breathe

           in a while returning to the starting position.

      6.  Repeat it until failure (6-12 reps / 2-3 sets)

      7. Resistance Band Curl

      Bicep curls can be performed with resistance bands in the gym or at home if you’re on a tight budget and can’t afford the gym or expensive home equipment. Place the band correctly under your feet, and it should not move while performing throughout the exercise. Keep the full range of motion and avoid half ranges. The upper arms should be steady, and only the forearms should move.

      Instructions for Resistance Band Hammer Curl:

      1.  Take the resistance band and place it under your feet, hold

           the handles tightly with your palms facing forward.

      2.  Have your feet about shoulder width. Keep your core tight, chest up,

           and while exhaling, curl the band up, without moving your elbows.

      3.  Pause for a second and return to starting position to complete

           one repetition.

      4.  Breathe out when you curl the band up, and breathe in a

           while returning to the starting position.

      5.  Repeat for 10-12 reps / 2-3 sets.

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