Bicep exercises

Here you will find a listing of bicep exercises to use in your bicep workout. Each of the bicep exercises listed should be performed with proper form to not only avoid injury, but to also allow the muscle to go through a full range of motion and get the most out of the exercise. To learn how to incorporate these bicep exercises into your bicep workout and set up a full workout routine and split, go here: workout routines and programs

Standing Barbell Curl

1. Stand holding a barbell with both hands shoulder width apart (underhand grip) and knees slightly bent.
2. With the bar at arms length almost touching your upper thighs, curl it up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.

- This bicep exercise can also be performed using an EZ-Curl bar.
- This exercise is likely the most common to be done with terrible form. Your back should remain straight and upright at all times. For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.

Alternating Dumbbell Curls

1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.

- This exercise can also be performed seated on any bench with a straight back as well as an incline bench.

Dumbbell Preacher Curl

1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.

- This exercise can also be performed using a barbell or an EZ-Curl bar.

One other thing that some people don't realize (I know because I get 100's of e-mails like this) is that bicep exercises like the barbell curl, dumbbell curls and dumbbell preacher curls, or any other bicep exercise for that matter, will only help build muscle and increase strength in your biceps. Bicep exercises DO NOT target any of the fat that is specifically located on your biceps. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.