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BICEPS MUSCLES

Your biceps muscles are composed of two heads, referred to as your long biceps head and your short biceps head. Sometimes also referred to your inner biceps. Your biceps muscles are the large muscles in your upper arms that contracts to bend your elbows, as in the act of picking something up.

Exercises for your Biceps

Bar Biceps Curls

Straight Bar Biceps Curls
EZ Curl Bar Biceps Curls
Spider Curls

Dumbbell Biceps Curls

Standing Dumbbell Biceps Curls / Dumbbell Curls, Seated Dumbbell Biceps Curls / Seated Curls
Incline Bench Dumbbell Biceps Curls / Incline Curls
Static Hold Biceps Curls
Concentration Curls

Preacher Bar Biceps Curls / Scott Curls

Straight Bar Preacher Biceps Curls / Straight Bar Preachers / Straight Bar Preacher Curls
EZ Bar Preacher Biceps Curls / EZ Bar Preachers / EZ Bar Preacher Curls
Dumbbell Preacher Biceps Curls / Dumbbell Bar Preachers / Dumbbell Bar Preacher Curls
Solo Dumbbell Preacher Biceps Curls / Single Dumbbell Preachers / One Arm Dumbbell Preacher Curls
Cable Preacher Biceps Curls / Cable Preachers / Cable Preacher Curls

Cable Biceps Curls

Cable Straight Bar Biceps Curls / Cable Curls
Cable EZ Curl Bar Biceps Curls / Cable EZ Curls
Solo Cable Straight Bar Biceps Curls / Single Arm Cable Curls

Machine Biceps Curls

Machine Preacher Curls
Machine Horizontal Curls
Machine Solo Horizontal Curls / Machine Single Arm Horizontal Curls
Machine Incline Curls
Machine Preacher Curls

Bicep Curls Exercise Video

Bar Biceps Curls

Starting Position

Take two dumbbells, a straight barbell, EZ curl bar, or a cable bar in both your hands, palms facing away.

Bicep Curls Exercise

Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the biceps exercise by curling the weight towards your chest, making sure your wrists stay straight, shoulder stay down, and your torso stays erect, not using your lower back.

Pointers

Most important feature to keep in mind of the biceps curl is keep your wrists straight. Also bear in mind, not use your shoulders or your lower back. Bicep bulk and shape.

Preacher Bar Biceps Curls | Scott Curls

Starting Position

Take two dumbbells, or a barbell. If you are using a preacher bench, place your upper arms on the preacher bench with your shoulders back, chest up. If you are at home without a preacher bench, bend your arms forward so your elbows are in front of your body with your upper arms at least 30 - 45 degrees.

Preacher Curls Exercise

Curl the weight up to your shoulders, keeping your wrists straight, not moving your upper arms, keeping your upper arms still.

Pointers

Keep your upper arms still, your wrists straight, and don't use your shoulders or lower back. Shapes biceps muscle.

Preacher Curl Exercise Video

Concentration Bicep Curls

Concentration Curl Exercise Video

Starting Position

Take a seat, lean forward with your back straight, body weight on your heels, legs straddled with your left arm on your left thigh bracing your bodyweight. Take a dumbbell in your right hand with your right upper arm braced against your right inner leg.

Concentration Curls Exercise

Curl the weight up to your right shoulder, keeping your wrist straight, not moving your upper arms, keeping your upper arms still.

Pointers

You can hold at both the starting position and on top, squeezing your biceps muscle. Builds bicep peak.

Spider Bicep Curls

Spider Curl Exercise Video

Starting Position

Spider curls are also known as slider curls or sliding curls. Take a barbell, two dumbbells, EZ curl bar, or a cable curl bar in both your hands, palms facing away.

Spider Curls Exercise

Keeping your shoulders back, chest up, and knees slightly bent, curl the weight up, sliding the weight up to your chest, making sure your wrists stay straight, shoulder stay down, and your torso stays erect, not using your lower back.

Pointers

Keep your wrists straight, shoulders back and down. This exercise builds biceps peaks.

Standing Concentration Bicep Curls

Standing Concentration Curl Video

Starting Position

Take a dumbbell in your right hand. Bend over making sure you support your body weight fully on your thighs. Make sure your right arm is supported on your right thigh.

Standing Concentration Curls Exercise

Keeping your shoulders back, chest up, and knees slightly bent, curl the dumbbell up to your right shoulder, making sure your wrists stay straight, shoulders stay down, and your torso stays still, do not use your lower back.

Pointers

Keep your wrists straight, shoulders back and down. This biceps exercise is excellent at building biceps peaks.

Cable Biceps Curls Exercise

Starting Position

Take a straight cable curl bar, the EZ cable curl bar, or even the cable ropes.

Cable Curls Exercise

Squeeze your scapula together pulling your shoulders back. Keep your shoulders down and your chest up. Curl the weight up, keeping your humerus in the same position the entire range of motion.

Pointers

Your humerus, upper arm, should be perpendicular, straight up and down, or at an angle, depending on your desired result. Just make sure not to move your humerus during the exercise movement. Biceps shaping.

Cable Curls Exercise Video

Video To Perform Cable Curls With Correct Form

Coming Soon!

Machine Biceps Curls Exercise

Starting Position

Sit in the machine and grasp the handles with the desired position. Most machine curl machines have an EZ curl bar.

Machine Curls Exercise

Lean forward, rest your upper arms on the machine curl pad. Curl the weight making sure your wrists remain straight through the entire range of motion, not using your shoulders or lower back.

Pointers

Focus on your biceps. Do not use your shoulders, trapezius muscles, or your lower back muscles. Shaping.

Machine Curls Exercise Video

Video To Perform Machine Curls With Correct Form

Coming Soon!

Compound Exercises And Isolation Exercises Per Body Part

Body Part	Basic or Compound Exercise	Isolation Exercise
Quadriceps - the "Quads"; the Gluteus Muscles (Gluteus Maximus) "Glutes"	Squats Leg Press - At All Angles: Vertical Leg Press, Horizontal Leg Press, Angled Leg Press	Lunges (one leg) Leg Extension Leg Adduction Leg Abduction
Hamstrings - "Hams"	Stiff Legged Dead Lifts	Leg Curls
Calf Exercises - Calves	Jumping Squats	Standing Calf Raises Seated Calf Raises Calf Press Donkey Calf Raises One Leg Calf Raises
Back - upper back and middle back	Dead Lifts Pull Ups / Pull Downs Chins Rows - barbell rows, machine rows, cable rows Upright Rows (trapezius) Pullovers	Shrugs (upper trapezius muscles) "traps"
Chest	Flat Bench, Incline Bench, Decline Bench Machine Press Dips	Flat Flys / Incline Flys / Decline Flys / Peck Deck Flys / Machine Fly's Cable Crossovers
Shoulders	Military Upright Rows	Side Lateral Raises for medial deltoids, Front Raises for anterior deltoids, Bent Over Raises for rear deltoids
Triceps	Close-Grip Bench Dips	Triceps Extensions Pushdowns
Biceps	Barbell Curls Flat Back Chin ups	Concentration Curls Incline Curls Spider Curls Preacher Curls Cable Curls Machine Curls
Abdominal Exercises - "abs"	Sit-Ups Leg Raises	Crunches - upper abdominal Side Bends - obliques
Lower Back	Dead Lifts	Hyperextensions
Forearms	Reverse Curls	Wrist Curls Reverse Wrist Curls

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exercises to achieve different results.