This exercise is a basic movement that works the biceps and forearms.

Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps, then slowly lower the barbell to the starting position.

Tip – Grabbing the barbell with a wider grip will work more of the inner head of the biceps, helping to develop more muscle fullness. Grapping the barbell with a closer grip will work more of the outer head of the biceps, helping to develop more bicep peak.

This exercise is performed similar to the barbell curl. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Rotate your hands so that your palms are facing upwards at the top. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position.

Tip - you can do this exercise in an alternating fashion curling one arm first and then curling the other arm. Curling one arm at a time will allow you to handle heavier weights then you could by curling both arms simultaneously.

This exercise isolates the biceps. Secondary stress is applied to the forearms.

Sit on a preacher bench with the back of your upper arms lying flat on the pad, palms of your hands facing up. Grip the barbell with an underhand grip. Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.

Moving only your forearms, use your bicep strength to curl the barbell up, hold this position for a second, then slowly lower the barbell back to the starting position.

Tip – using an EZ bar is generally more comfortable on the wrists compared to using a straight barbell.

This exercise is similar to the alternate dumbbell curl. It works the outer head of the biceps, brachialis, and forearms.

Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body.

Curl one arm at a time. Moving only your forearm, use your bicep and forearm strength to curl the dumbbell in an arc motion across the front of your body up to shoulder level. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat and do the same with the other arm.

This exercise is similar to the standing barbell curl. But cable resistance provides constant tension on the muscles at all times.

Attach a straight bar attachment to a low pulley cable. Grab the bar with an underhand grip. Stand with your feet shoulder width apart. Let the bar hang in front of you at arms length. Keep your elbows close to your torso at all times.

Moving only your forearms, use your bicep strength to curl the bar up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps, then slowly lower the bar to the starting position.

Tips - do not let the weight plates touch during the exercise, keep the tension on the bicep muscles. For variety you can use different bars attached to the low pulley (i.e. rope, ez bar, straight bar, etc.) to work the muscles at different angles.

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