Archive for the ‘Biceps Exercises’ Category


Standing Dumbbell Curls

About Standing Dumbbell Curls Standing dumbbell curls are so effective because the dumbbells allow for great mobility. The key when performing standing dumbbell curls is to turn your palm from a neutral to supinated position (gradually turn palms up) as you’re flexing your arm. The bicep muscle is involved in supination so turning the palms […]

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Preacher Curls

About the Preacher Curl Exercise Due to the angle, the preacher curl exercise is an excellent way to target the biceps – particularly the lower portion of the muscle. When performing the preacher curl exercise, it’s important to keep your back and neck in an upright position and your elbows on the padding. Doing so […]

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Preacher Curl Machine

About the Preacher Curl Machine Exercise The preacher curl machine – along with most other machine exercises – is a great way to gain introductory experience to a new movement. The minimal need for stability allows the trainee to place primary emphasis on the muscle contraction rather than performing a complex motor movement. Preacher Curl […]

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Incline Bench Hanging Curls

Description One of the main detriments to the effectiveness of bicep training is the tendency people have to swing the body and use momentum to assist during movement execution. The incline bench hanging curl was designed with this in mind and forces you to perform each repetition with strict and proper form. Execution Select an […]

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Barbell Bicep Curl

About Barbell Bicep Curls The barbell bicep curl is a great exercise to build up the biceps providing that the movement is executed with strict form. Avoid arching the lower back and throwing the shoulders forward in an effort to create momentum for assistance. Exercise Video Get A Free Workout Program Detailed Workout Programs Designed […]

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Incline Curls

About the Incline Biceps Curl Exercise The single arm bench curl can be used as an alternative to the preacher curl if your facility is not equipped with the preacher bench. Performing one arm at a time (which this method forces you to do) prevents one arm from compensating for the other – a common […]

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Variable Resistance Curls

By combining variable resistance techniques with an unpredictable movement pattern, the trainee will be able to successfully take the muscle fibers to complete exhaustion. A training partner is necessary to provide additional resistance throughout the downward phase of the movement. To apply the resistance, have your training partner place his/her fingertips on the inside of […]

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Preacher Curls With Rope

About the Seated Rope Curl Exercise Since preacher curls prevent swinging and force you to use strict form, they are a great way to isolate the biceps. The only problem associated with the typical version is that during the finishing point of the movement (as the arms are fully flexed), the biceps are somewhat alleviated […]

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High Cable Curl

Description The high cable curl exercise for the biceps are most effective when performed as a finisher. Light weight is typically used and you should focus on feeling the movement and allowing the biceps to get a good stretch. Training the biceps from this elevated angle has also been shown to draw optimal recruitment from […]

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Concentration Curls

About Concentration Curls Performing dumbbell concentration curls has shown to be an excellent way to target the upper portion of the biceps. This is due to the emphasis that the movement places on the biceps throughout the last range of flexion. Providing that your triceps stay in contact with your inner thigh area, you’re forced […]

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