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Biceps Exercises - The Best Exercises for Your Biceps

The following exercises show examples of moves targeting the biceps muscles.  The most common biceps exercises include the basic biceps curl, but there are a number of variations that allow you to work your biceps in different ways. When working your biceps, choose exercises that work your muscles in a variety of ways. The three columns below show just how many ways you can work your biceps. Choose one from each column to hit your muscles from every direction. 

Create Your Own Biceps Workout:  

  • Beginners:  Choose 2-3 exercises from each column and do 1-2 sets of 12-16 reps
  • Inter/Adv:  Choose an exercise from each column for 2-3 sets of 8-12 reps, resting between sets
  • Use enough weight that you can ONLY complete the desired number of reps
Biceps Curls
The biceps curl is the most common exercise for the biceps.  To perform a basic curl, hold weights with palms facing out, elbows next to the body.  Bend the elbows and curl the weights towards the shoulders without moving the elbows.  Lower and repeat.
Concentration and Preacher Curls
The concentration curl and the preacher curl are variations on traditional curls.  By placing your arms at an angle, you'll work the biceps in a different way and add new level of intensity to the exercise. 
Hammer Curls
Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls.  Turning the hands makes this move challenging, you may need lighter weights.   
Variations:

Barbell Curls
bicepbar2.jpg

Variations:

Concentration Curls
bicepconc2.jpg (19746 bytes)

Variations:

Hammer Curls
bicephammer1.jpg (9634 bytes) bicephammer2.jpg (8932 bytes)
Dumbbell Curls
Incline Bicep Curls
Hammer Curls - One Leg
 
Cross-Body Curl with Bands
 
Preacher Curls
Hammer Curl with Power Squat
Power Hammer SquatPower Hammer Squat
Biceps Reverse Curls
Seated Barbell Concentration Curls
Seated Concentration Curls Seated Concentration Curl
Wide Squat with Hammer Curls
Alternating Biceps Curls
   

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