Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Hold one dumbbell and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up toward your shoulder. Keep your upper arm flat against the bench at all time! When you reach the [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Hold two dumbbells at arm’s length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Stand with your feet shoulder width apart and your back straight and head up. Grab a barbell and grip it as wide as you can comfortably go. Curl bar up in a semicircular motion until forearms touch your biceps. [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Sit a preacher bench with two dumbbells. Rest your arms and elbow on the slanted pad. Curl dumbbells up in a semicircular motion until forearms touch the biceps. Return to starting position using same path. Keep your elbows on [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Good if you don’t have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion until your [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: Hold the right stirrup handle that is attached to a low pulley with your right hand. Stand far enough from the machine so the weight is supported with your arm at the side. Curl the handle up, turning your [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Stand straight up and keep your feet at shoulder width. With two dumbbells, start with your arms straight down at your sides with your palms facing in. Curl dumbbells up and out, rotating your wrists to a palms up [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider curls on the straight-edged [...]

Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Works the inner biceps. Sit at the end of a bench with your feet firmly on the floor. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells out and up, turning palms out as [...]