Exercise Guide
Biceps Exercises:
(In order of appearance)
1. Barbell Biceps Curl
2. Dumbbell Biceps Curl
3. Hammer Curl
4. Resistance Cable Curls
(In order of appearance)
1. Barbell Biceps Curl
2. Dumbbell Biceps Curl
3. Hammer Curl
4. Resistance Cable Curls
1. Barbell Biceps curl:
Starting Position:
•Hold the barbell in front of you with a closed,
supinated grip.
• Make sure your hands are about shoulder width
apart so hands touch the sides of your torso.
• Stand straight and make sure feet are shoulder
width apart and flex knees slightly (They
shouldn't be locked).
• Rest bar on the front of the thighs with elbows
fully extended.
Upward Movement Phase:
• Flex your elbows until the bar has reached near
your anterior deltoids (shoulders).
• Keep torso straight and upper arms stationary
the whole time.
• Elbows should be relatively locked to your sides
with little movement.
• Don’t swing the bar with your body weight--this
can lead to injury!
Downward Movement Phase:
• Lower the bar slowly until elbows are fully
extended.
• Body and knees should be in same position as
when you started.
• Stop once bar has reached near thigh where
movement began (without resting on thigh).
And repeat.
• Be sure not to bounce weight off thigh to gain
momentum.
Starting Position:
•Hold the barbell in front of you with a closed,
supinated grip.
• Make sure your hands are about shoulder width
apart so hands touch the sides of your torso.
• Stand straight and make sure feet are shoulder
width apart and flex knees slightly (They
shouldn't be locked).
• Rest bar on the front of the thighs with elbows
fully extended.
Upward Movement Phase:
• Flex your elbows until the bar has reached near
your anterior deltoids (shoulders).
• Keep torso straight and upper arms stationary
the whole time.
• Elbows should be relatively locked to your sides
with little movement.
• Don’t swing the bar with your body weight--this
can lead to injury!
Downward Movement Phase:
• Lower the bar slowly until elbows are fully
extended.
• Body and knees should be in same position as
when you started.
• Stop once bar has reached near thigh where
movement began (without resting on thigh).
And repeat.
• Be sure not to bounce weight off thigh to gain
momentum.
2. Dumbbell Biceps Curl:
Starting Position:
• Can be seated or standing with hand
grasping dumbbells at sides with palms
facing your body.
• Stand up tall if standing or straighten
back if seated throughout.
• Feet should be shoulder width apart.
• Arms should be hanging straight down
with palms in front of you.
Upward Movement Phase:
• Begin by flexing at the elbow.
• Palms should be facing forward until elbow
is flexed all the way (then facing you).
• Keep wrist straight and don't allow for
bending as this can cause injury.
• Flex elbows until you cannot move any
farther.
• Palms should now be facing your shoulder.
• Elbows should stay close to torso the whole
time.
• Do not use momentum to swing the weight.
Downward Movement Phase:
• Slowly extend elbows while keeping them
tucked in at your torso.
• Keep wrist and back straight.
• Keep palms facing forward.
• Movement is complete when arms are near
where they began.
Starting Position:
• Can be seated or standing with hand
grasping dumbbells at sides with palms
facing your body.
• Stand up tall if standing or straighten
back if seated throughout.
• Feet should be shoulder width apart.
• Arms should be hanging straight down
with palms in front of you.
Upward Movement Phase:
• Begin by flexing at the elbow.
• Palms should be facing forward until elbow
is flexed all the way (then facing you).
• Keep wrist straight and don't allow for
bending as this can cause injury.
• Flex elbows until you cannot move any
farther.
• Palms should now be facing your shoulder.
• Elbows should stay close to torso the whole
time.
• Do not use momentum to swing the weight.
Downward Movement Phase:
• Slowly extend elbows while keeping them
tucked in at your torso.
• Keep wrist and back straight.
• Keep palms facing forward.
• Movement is complete when arms are near
where they began.
3. Biceps Hammer Curl:
Starting Position:
• Grasp two dumbbells with closed neutral grip
(palms facing torso) hanging at sides.
• Feet should be shoulder width apart.
• Elbows should be fully extended.
• Back should be straight.
Upward Movement Phase:
• Begin by flexing one arm at the elbow while
keeping wrist in neutral position.
• Continue movement until dumbbell is at level with
the front of the shoulder. (Keep elbow at side
throughout.)
Downward Movement Phase:
• Lower the elbow until weight is fully extended
keeping the neutral grip throughout.
• Keep elbow at side and don't allow to flare out.
• Movement is complete when arm is back at
starting position. Repeat with other arm.
Starting Position:
• Grasp two dumbbells with closed neutral grip
(palms facing torso) hanging at sides.
• Feet should be shoulder width apart.
• Elbows should be fully extended.
• Back should be straight.
Upward Movement Phase:
• Begin by flexing one arm at the elbow while
keeping wrist in neutral position.
• Continue movement until dumbbell is at level with
the front of the shoulder. (Keep elbow at side
throughout.)
Downward Movement Phase:
• Lower the elbow until weight is fully extended
keeping the neutral grip throughout.
• Keep elbow at side and don't allow to flare out.
• Movement is complete when arm is back at
starting position. Repeat with other arm.
4. Standing Resistance Cable Curls:
Starting Position:
• Cable should be placed on the lowest setting so that when standing up
with grip in hand, tension can be felt when trying to flex upward.
• Feet shoulder width apart.
• Grasp bar or rope with palms facing in front of you.
• Elbows should be tucked in at sides throughout.
• Stand up tall throughout and keep knees slightly bent.
Upward Movement Phase:
• Keep your elbows locked to your sides, curl upward until palms are facing
your shoulder.
• Be sure not to swing the weight.
• Maintain a slight bend in the knees and straight back throughout.
Downward Movement Phase:
• Slowly lower weight until in the starting position.
• Keep elbows tucked in.
• Keep knees slightly bent and back straight.
*Note: There are many different bars and ropes that you can use with resistance cable exercises. The principles above should hold true no matter which grip device is used.
Starting Position:
• Cable should be placed on the lowest setting so that when standing up
with grip in hand, tension can be felt when trying to flex upward.
• Feet shoulder width apart.
• Grasp bar or rope with palms facing in front of you.
• Elbows should be tucked in at sides throughout.
• Stand up tall throughout and keep knees slightly bent.
Upward Movement Phase:
• Keep your elbows locked to your sides, curl upward until palms are facing
your shoulder.
• Be sure not to swing the weight.
• Maintain a slight bend in the knees and straight back throughout.
Downward Movement Phase:
• Slowly lower weight until in the starting position.
• Keep elbows tucked in.
• Keep knees slightly bent and back straight.
*Note: There are many different bars and ropes that you can use with resistance cable exercises. The principles above should hold true no matter which grip device is used.
BICEPS EXERCISES
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Exercises:
BICEPS
