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Biceps

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EXERCISES

Barbell Curls
  • Undergrip the bar at shoulder-width.
  • Avoid swaying your torso to help you move the weight... that's Cheating.
  • Press your upper arms against the sides of your torso to keep them in position throughout the set.
  • Use biceps strength to curl the weight in a semicurcular arc to your chin.
  • Powerfully contract your biceps at the finish position, then slowly lower the bar back to your thighs.
  • Experiment with different width grips to work different parts of the bicep muscle. You can also do these kneeling.

Dumbbell Curls
  • Like barbell curls, these place intense stress on the biceps and lesser stress on the forearm.
  • The undergrip is the primary method used to grip the dumbells, but for variation and to add more stress to the forearms, use an overhand (supinated) grip.
  • Press your upper arms against the sides of your torso to keep them in position throughout the set.
  • Use biceps strength to curl the weight in a semicurcular arc to your chin.
  • As the dumbbells reach the halfway point, rotate the wrists so that your palms are facing upwards (pronation) for the second half of the workout.
  • Powerfully contract your biceps at the finish position, then slowly lower the bar back to your thighs.
  • To intensify the work on your biceps, this exercise can be done seated.
  • You can also alternate dumbell curls, lifting one weight as the other is coming down. Try these while seated on an incline bench to rip you a new one!

Hammer Curls
  • Hammer curls work the biceps incredibly intensely; however, they are intended as a brachialis and forearm supinator exercise.
  • Press your upper arms against the sides of your torso to keep them in position throughout the set.
  • Use biceps strength to curl the weight simultaneously upward and foreward in a semicurcular arc to shoulder level.
  • Powerfully contract your biceps at the finish position, then slowly lower the bar back at your sides.
  • To intensify the work on your biceps, this exercise can be done seated.
  • If seated, you can alternate hammer curls.


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