Biceps Workouts

Biceps Workouts

Biceps Workout

1) Standing Biceps Curl with Olympic barbell – WIDE GRIP

Starting position

This bicep workout is really great but you need a olympic barbell.

1. Grab the bar with your hand palms pointing forward. The space between your hands must be 2 inches bigger than the width of your shoulders.
2. Stand with your back straight and knees slightly bent. Your feet should be maintained at shoulder width during the entire movement.
3. At this point your arms are fully extended and the barbell is resting on your upper legs.

Performance

1. Start the motion by bending the elbows so that the bar moves to your shoulders.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position and repeat the movement till you made the desired amount of reps.

2) Standing Biceps Curl with Olympic barbell – SMALL GRIP

Starting position

1. Grab the bar with your hand palms pointing forward. The space between your hands must be a little less than the width of your shoulders.
2. Stand with your back straight and knees slightly bent. Your feet should be maintained at shoulder width during the entire movement.
3. Your arms are fully extended and pressed firmly against the side of the upper body.
4. At this point the bar is resting on your thighs.

Performance

1. Start the motion by bending the elbows so that the bar moves to your shoulders.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position and repeat the movement till you made the desired amount of reps.

3) Standing Biceps with the EZ Curl Barbell

Starting position

1. Stand with a straight back and your knees slightly bent. The space between your feet should be a little less than shoulder width.
2. Grab the bar with your hand palms pointing forward.
3. At this point your arms are fully extended and are resting closely to the side of your upper body.      

Performance

1. Start the motion by bending the elbows so that the bar moves to your shoulders.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position and repeat the movement till you made the desired amount of reps.

4) Standing Dumbbell Curls

Starting position

1. Grab the dumbbells with your hand palms pointing forward.
2. Stand with your back straight and knees slightly bent. Your feet should be maintained at shoulder width during the entire movement.
3. Your arms are fully extended and let them rest along the side of your upper body.

Performance

1. Start the motion by bending the left elbow so that the dumbbell moves to your left shoulder.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position.
3. Repeat the movement for each biceps till you made the desired amount of reps.

5)Concentrated Dumbbell Curls

Starting position

1. Grab the dumbbell with your right with your hand palm pointing forward.
2. Spread  your legs.
3. With a fully extended arm, lean slightly forward and let your right elbow rest toward the inner side of your right thigh.

Performance

1. Curl your arm to your right shoulder with the elbow rest toward the inner side of your right thigh.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position and repeat the movement till you made the desired amount of reps.
3. Repeat this exercise with your left arm.

6) Incline Biceps Dumbbell Curls

Starting position

1. Lay down with your back firmly against the incline bench and your feet flat on the ground.
2. Let your arms rest along the side of your body and grab the dumbbells with your hand palms pointing forward.

Performance

1. Curl your left hand to your left shoulder.
2. When your biceps is fully contracted, slowly lower the barbell to the starting position.
3. Repeat the movement for each biceps till you made the desired amount of reps.

7) Biceps Preacher Curls with Olympic barbell

Starting position

1. Go sit on a preacher bench.
2. Grab the Olympic bar with your hand palms pointing forward. The space between your two hands must be the same as the width of your shoulders.
3. Your arms are fully extended (not locked) while the triceps rests against the angled surface of the preacher bench.

Performance

1. Start the motion by bending the elbows so that the bar moves to your shoulders.
2. The triceps have to stay in contact with the preacher bench during the entire movement.
3. Slowly lower the barbell to the starting position and repeat the movement till you made the desired amount of reps

Sorry, no picture for this biceps exercise yet.

OK, I explained 7 biceps workouts. I think you know enough now to get a bigger bicep. But remember, a bicep workout is not enough. You have to eat very good and let your muscles rest. I can imagine that you get bored doing these biceps workouts. This also is very bad to stimulate your biceps to grow. Therefore I added some extra bicep exercises to really isolate the biceps muscle. Do these bicep exercises like explained below and you really see results.

The first extra exercise is a simple variation on a favorite biceps exercise

8) One Arm Preacher Curls

Almost everyone who is doing preacher curls uses a barbell or EZ bar (curved). The preacher bench is also very suitable for making a pure isolation exercise with a dumbbell. The one arm preacher curl isolates the entire bicep muscle. The focus is primarily on the bottom of your biceps but the stretching has a major impact on the entire biceps.
This is how the exercise is done

• Put the preacher bench at the correct height. When your arms are resting, the bench should not be stabbing in your armpit.

• Sit down and grab a dumbbell with the hand of the arm you want to train. With your other hand grab the top or side of the bench. If necessary use this to stay in balance.

• Lower your hand slowly until your arm is almost completely stretched. If you do this too quickly, you run the risk of a torn bicep muscle.

• Now bring your hand back to its original position and tighten your biceps hard.

• Repeat until you’ve reached the number of repetitions and then take the dumbbell into your other hand.

A variation on this biceps exercise is to sit down so that the side of your body is pointing to the back of the bench. This is even better isolation of the biceps muscle and has more impact on the inside of the biceps.        

The preacher curl can also be done on a machine

9) One Arm Curls Machine

This is a very delicate and painful addition to your biceps workout. The principle is the same as the One Arm Preacher Curls:

• Make sure your seat high enough so you can easily reach the armrest

• Sit down and grab one of the handles

• Bring the handle to your face next to your head and tense your biceps properly. The tension of the machine provides a maximum contraction

• Slowly lower your hand down, almost straighten your arms and start the next repetition.

This machine with separate moving handles is perfect for a nice variation on the hammer curl. Grab the handle so that your palm points sideways instead of up. This way your biceps gets a big dose of extra stress and you will feel it for days.

The third exercise is a variation on the standard barbell curl

10) Spider Curls

Spider curls are a variation of barbell curls very strict with the emphasis on the bottom of the biceps (that is the part that is closest to your elbow). The reason that is so strict is because your whole upper body is in an incline bench. This way you absolutely cannot cheat. All power must come from your biceps!
The implementation is fairly simple, but don’t be surprised if they stare at you in the gym …

• Set the incline bench at an angle of 45 degrees.

• Place a barbell with weights behind the bench.

• Lay with your chest on the bench and your shoulders have to stick out a bit, due to the movement.

• Put your feet on the ground.

• Grab the barbell and let your arms hang straight down.

• Now curl the barbell up and bend your head down.

• Bring the dumbbell as high as possible toward your neck and stretch your biceps well.

• Slowly move the barbell down and straighten your arms.

In this position it’s impossible to lift the barbell with your so this bicep workout is very strict, very painful and very good.

The last exercise is a challenging variation on the heavy hammer curl

11) Rope hammer curls

This is not an exercise for the entire biceps but it’s more for the top of your forearm. It gives a magnifying optical effect on your whole arm when these muscles are well developed. Your bicep is also triggered in a special way because your palms are facing each other during the bending of the arms.
For this exercise you need a cable station with a cable clamp at the bottom. You also need a handle consisting of a thick rope with a mounting for the cable in the middle. The rope must have a large knot or thickening at the end in order to keep your hands from slipping.

• Grab one end of the rope in each hand pointing your palms to each other.

•  Now bring your hands up and slightly outwards by bending your arm. Your upper arms remain in the same position.

• Tension your arms and slowly lower your hands

The cable provides constant tension on your muscles that cannot be done with free weights. This bicep exercise is a very nice if you’re fed up with the regular hammer curls!
There they are! Some very effective and alternate bicep workouts. Incorporate them into your schedule and let your biceps grow bigger and stronger.

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