Dumbbell Reverse Curl

Biceps Exercises

Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, hold dumbbells (palms down). In a controlled motion, keeping upper arm perpendicular to the floor, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.

Cable Hammer Curl

Biceps Exercises
Stand, facing cable, in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, grip rope (ball on top). In a controlled motion, keeping upper arms perpendicular to the floor, curl weight up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return weight to starting position. Do not allow muscles to relax before next repetition.

Ball Dumbbell Concentration Curl

Biceps Exercises

Primary Muscle Group: Biceps

Muscle Groups Worked in This Exercise: Bicep

Band Individual Curls

Biceps Exercises

Primary Muscle Group: This is a single joint exercise designed to isolate the muscles in the front of the upper arms in a hand lifting movement, flexing at the elbow.

Muscle Groups Worked in This Exercise: Front of upper arms (biceps).

Arm Curl - Hammer Strength

Biceps Exercises
Adjust seat so that it is not so low that the shoulders are elevated nor so high that you are hunched over the pad. Grasp handles with an underhand grip. Position elbows to sides. Raise the handles until elbows are fully flexed with the back of the upper arm remaining on the pad. Lower the handles until arms are fully extended. Do not allow muscles to relax before next repetition.