Biceps Curl with Dumbbell
Stand with your feet shoulder
width apart, your back straight and your core tight Hold a dumbbell in each hand with your palms facing upwards Lower your arms down by your sides, fully extended Keeping the elbows locked and your upper arms straight, curl the weight up towards your shoulder until your forearm touches your bicep Lower the weight slowly back down to the starting position
Seated Bicep Curl with Dumbbell
Start on a bench with your feet
planted on the floor and your back straight Hold a dumbbell in each hand with your palms facing each other Lower the weight to your sides, and curl the weight slowly until your palms are facing each other Squeeze the biceps slightly at the top of the movement before lowering the weight to the starting position
Alternating Bicep Curl with Dumbbell
Stand with your knees slightly
bent, your core tight and your back straight Hold a dumbbell in each hand with your palms facing upwards Lower your arms down to the sides of your body Curl the weight upwards towards your shoulder, keeping the elbow and upper arms still, until your forearm touches your bicep Lower the weight in a controlled manner to the starting position
Bicep Curls with Barbell
Set up with your feet shoulder width apart, your core tight and your knees slightly bent Grab the barbell with your palms facing upwards, roughly shoulder width apart Start with the bar around your thighs with the arms hanging down fully Using only your elbow, curl the weight up towards your upper chest Pause briefly at the top of the movement before lowering the weight to the starting position Try not to involve your hips or back in the movement. If you’re struggling to curl the bar then move to a lower weight. This movement can also be performed with an EZ bar or dumbbells if there is no barbell available.
Bicep Hammer Curl with Dumbbell
Set up with your feet shoulder
width apart, a slight bend in the knees and a tight core Hold a dumbbell in each hand with your palms facing each other Extend the arms fully at the side of your body Keeping your elbows locked and your upper arms beside your body, curl the weight towards your shoulders Lower the weight in a controlled manner to the starting position
Two-Arm Preacher Curl with Dumbbell
Adjust the sat so that your arms are
level with the top of the bench Hold a dumbbell in each hand with your palms facing up Rest your arms on the bench and extend them fully toward the floor Curl the weight towards your head, keeping your arms against the bench throughout Pause briefly at the top of the movement before lowering the weight to the starting position This movement can also be performed with the barbell or cable machine, and it can also be performed one arm at a time
Close Grip EZ Bar Curl with Barbell
Set up with your feet shoulder
with apart, a slight bend in your knees and a tight core Grab the EZ bar with a narrow grip on the innermost part of the bar Lower your arms fully until they’re against your thighs Curl the bar towards your chest, keeping your upper arms straight Pause briefly at the top of the movement before lowering the weight in a controlled manner
Close Grip Standing Bicep Curls with Barbell
Set up with a tight core and a
slight bend in the knees, feet shoulder width apart Hold the barbell with your hands roughly 12 inches apart and your palms facing upwards Lower your arms until they are against your thighs Curl the bar up towards your chest, keeping the upper arms straight and the torso still Pause briefly at the top of the movement before returning to the starting position
Concentration Curls with Dumbbell
Set up on a flat bench with your
legs spread apart and your feet flat on the floor Hold a dumbbell in each hand with your palms facing upwards Press your elbow against your inner thigh and curl the dumbbell up towards your chest Return the weight the starting position in a controlled manner Repeat for the desired number of reps before switching arms
Sources HTTP://TAKEFITNESS.NET/THE-BEST-BICEPEXERCISES-FOR-MASS/ IMAGES VIA HTTP://DB.EVERKINETIC.COM/