Exercises and Workouts
Complete Biceps Workout - Bicep Exercises
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Do you want perpetually pumped, large and sculpted biceps?
There are many good exercises and variations of exercises using dumbbells, barbells, pulley cables and weight machines for your biceps to choose from. I have put together a list of my favorites. They will provide you with the necessary bicep weight training workout so that you can get amazing looking biceps whether you are into bodybuilding or strength training.
Also, these bicep exercises will provide you with a lot of variation so you don't get bored and allows you to work out your biceps from various angles. There are enough exercises here to vary up your bicep workout over a 2 to 3 week period.
Hammer Strength Seated Bicep Curl
This is my main bicep exercise. I really like this weight machine made by Hammer Strength. In my opinion, it’s the best! I prefer using this machine for my heaviest bicep weight training. Since you are seated and your body is supported by the machine (when properly adjusted), you have more leverage to heavier weight than with other bicep exercise. You can of course use the same machine with lower weights.
First of all, adjust the seat to your proper level – elbow should be resting nicely on the padding and you should be leaning forward slightly. Grab the handles simultaneously and pull them towards you and lower back to the starting position. Very simple! I like to do this exercise slowly, too to maximize its benefits.
This exercise works the head and bulk of your bicep muscle. Do about 4 to 5 sets at 12 repetitions.
Standing Dumbbell Curl
There are three variations of this biceps curl exercise:
Hammer Curl – straight up and down where palms face inwards at the bottom and top of the movement (see video). 4 to 5 sets of 12 reps. How to and video.
Curl with supination (twist) – up and down where palms face up or towards your biceps at the top of the movement but you start with your palms at sides. 4 to 5 sets of 12 reps.
Curling in towards your chest – basically a hammer curl, but you curl towards your chest. (see video). I prefer to use very light weights for this exercise and 3 sets of 12 repetitions. How to and video.
Seated Dumbbells Curl
You can do this exercise at an incline or with the back rest straight up. I like to do it at a very slight incline. It’s basically a curl with supination. You begin holding the dumbbells with your palms facing inwards and end up at the top of the movement with your palms facing upwards. This is a tougher bicep curl exercise and I like to use lighter weights. I like to do 4 to 5 sets of 12.
Standing Barbell Curl
This is an excellent exercise which you can read about how to do it here. The barbell allows for whatever type of grip that you wish so that you can hit the bicep from various angles. You can choose a very wide grip or standard grip or any grip in between. I like to do both – 4 sets at 12 reps. While performing this exercise you just have to make sure that biceps are doing the work and you are not swinging the barbell upwards as this can put strain on your lower back and you are not fully working the biceps. More here about method of performance.
Here are I have listed my 4 main bicep exercises, but with variations there are 7 in total that you can do for a complete bicep workout over a period of 2 to 3 weeks.