Exercise Description Main Target Muscles Biceps Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Dip or Extension Overview If you want to work on your biceps to get bigger arms, then machine dip would be best. It targets your triceps, strengthens them, and widens your chest and shoulders. It can help you achieve your goal of bigger arms. The dip machine will save you a lot of time because it’s easy to use. Also, it has a selector pin or plates that help you select the weight you want to work with. However, if you don’t know how to use the machine, you should ask the gym instructor first. How to Do It? Sit properly on the machine, choose the weights and hold the handles. Now keep your elbows at your side to focus on the triceps. You should bend your elbows at a 90-degree angle Extend your arms while you contract the triceps and exhale. Now bring back your arms to the normal position as you inhale. Follow repeating the same process. Machine Dip Tips Focus on your arm movement. Use and adjust weights according to the instructions of a trainer. Do the workout slowly and in a controlled manner.

Exercise Description Main Target Muscles Bicep Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Bicep Curl Overview The machine bicep curl is an exercise that focuses on your upper arms and strengthens them. It is designed to give your muscles a well-defined shape. Strengthening your arm muscles, such as biceps and triceps, make you capable of lifting weights. In addition, you can perform this workout with the help of a bicep curl machine. How to Do It? Adjust the machine seat and ensure you align your elbows with the rotation axis. Your arms should be pressed against the pads when you sit on the machine. Now grab the handles with your hands facing upwards. Slowly curl the forearms until you squeeze the biceps at the top of the movement. Return your arms to the starting point. Repeat for desired numer of reps Machine Bicep Curl Tips Use a range of motion by allowing the weight to go as far as possible without hitting the stack. Control the weight and keep the rep timing slow. If you have a training mate, you can use a bicep machine for heavy negative curls.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles Abs, Shoulders, Triceps Workout Type Strength Gym Gear Dumbbell Fitness Level Advanced Compound/Isolated Compound Power Move Pull Targeted Muscle: Biceps Alternating Dumbbell Curls Review Alternating dumbbell Curls are a great way to work biceps. The benefits of alternating dumbbell curls are many. This exercise is great for working the biceps, as well as the shoulders and triceps. Additionally, it helps to build core stability and improve balance. Furthermore, it can also help to increase grip strength. Plus, it’s the best exercise for correcting size and strength imbalances as it engages and activates each muscle individually. How to Do It? To do this exercise, start by holding a dumbbell in each hand with your palms facing forward. From here, slowly lift one dumbbell up towards your shoulder while keeping your elbow and upper arm stationary. Once the weight is at shoulder level, pause for a moment and then slowly lower it back to the starting position. Repeat with the other arm. Tips on Alternating Dumbbell Curls Keep your body firm and straight throughout the exercise. Contract and engage biceps throughout. Start with the weaker arm; this helps cover strength imbalances.

Exercise Description Target Muscle Group Biceps Secondary Muscles Forearms Exercise Type Strength Equipment Required Barbell Experience Level Beginner Compound/Isolated Isolated Force Type Pull (Bilateral) Targeted Muscles: Biceps Barbell Drag Curl Overview A barbell drag curl is a form of the barbell curl used to develop the biceps muscles. Many gym-goers who attend because of their aesthetics have massive biceps. You can develop broad, well-balanced biceps by including a variety of curl variations in your bicep workout, including the barbell drag curl. How to Do It? Pick your weight, put it on the bar, and then stand with your shoulders wide. Take a deep breath and curl the barbell toward your shoulders using a supinated (palms up) grip. Keep the bar close to your torso as you draw it up by letting the elbows stray behind the body. Slowly decrease the weight to the starting position once the biceps have entirely contracted. Repeat for the desired number of reps. Tips for Barbell Drag Curl Keep the elbow slightly bent at the bottom of the exercise to sustain tension in the biceps. Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component). Use an EZ curl bar or dumbbells if using a barbell causes you to pain in your wrists or forearms.

Exercise Description Target Muscle Group Biceps Secondary Muscles Forearms Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Isolated Force Type Pull Targeted Muscles: Biceps Seated Hammer Curls Overview Seated hammer curls are a good workout for developing the biceps because you can lift more weight while sitting, which more fully overloads your arms. It is because, in contrast to a typical hammer curl, your torso is already supported by a bench's backrest, removing the need for your core muscles to stabilize it. You can do it using weights, such as dumbbells, barbells, etc. How to Do It? Grab a flat bench or an adjustable bench and arrange a set of dumbbells at one end to prepare for the seated hammer curl. Adjust the back of the bench, if it is adjustable, to a 90-degree angle. Kneel on the end of the bench with your feet out in front of you. Your palms should be facing your body when you pick up the dumbbells from the floor and let them hang by your sides (neutral grip). To transfer the strain to the biceps, bend your arms a little. It is where the exercise will begin. Slowly curl the dumbbells up as high as possible while maintaining a straight back and tucked-in sides. Seated Hammer Curls Tips Maintain a tucked-in side position for your elbows. Throughout the entire action, maintain tension on the biceps. Slowly space out each rep while controlling the weight as it comes off. Finally, avoid swinging back when curling the weight up on a flat bench. Remember to keep your forearms from moving at all.

Exercise Description Target Muscle Group Biceps Secondary Muscles Forearm Exercise Type Strength Equipment Required Barbell Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscles: Bicep Brachii and Forearm Barbell Concentration Curls Overview The biceps muscle is in charge of moving the palm upward and flexing the elbow. Although it is a tiny muscle, it is necessary for lifting heavy objects, carrying bags or parcels, and opening doors. You can accomplish these tasks more quickly and painlessly by working your biceps. The biceps muscle is the primary focus of the concentration curl, a weightlifting exercise. The workout can be carried out with a cable machine or free weights. Choose a weight you can lift for 8–10 reps to complete the concentration curl. How to Do It? Sit at the end of a bench, opening your legs in a V Lean forward, hold the barbell and rest your elbow on the inside of your thigh Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder When you reach the top, hold the barbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep Do not rest the hand on the floor until you finish all 12-15 reps. Barbell Concentration Curls Tips When you are performing the barbell concentration curl, be sure to keep your back straight and your head up. Do not allow your elbow to move past your shoulder. Stop if you experience pain in your elbow or shoulder.

Exercise Description Target Muscle Group Biceps Secondary Muscles Forearms Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Isolated Force Type Pull (Bilateral) Targeted Muscles: Biceps, Forearm Dumbbell Preacher Curl Overview A dumbbell preacher curl is a form of the preacher curl that targets the biceps directly. Preacher curl variations can be done at an angle that allows for a more concentrated concentric section of the curl. This is useful when attempting to develop bicep peaks and encourage the biceps to pump. Bodybuilders would essentially employ the dumbbell preacher curl workout to help develop larger biceps. If your objective is to develop a more aesthetically pleasing body, this solitary exercise is best performed toward the end of your workouts. How to Do It? Choose the weight you want to use from the rack, then sit up straight with your chest against the preacher bench. Use a supinated (palms facing up) grip and firmly press your upper arm into the pad. Breathe deeply, then gradually raise the dumbbell away from your shoulder. Curl the weight back to the starting position once the bicep has reached its entire length. Repeat on both sides for the desired number of times. Dumbbell Preacher Curl Tips Keep the elbow slightly bent at the bottom of the exercise to sustain tension in the biceps. Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component).

Exercise Description Target Muscle Group Biceps Secondary Muscles Forearms Exercise Type Strength Equipment Required Barbell, Dumbbells, or EZ Curl Bar Experience Level Intermediate Compound/Isolated Isolated Force Type Pull Target Muscles: Biceps and Forearms Reverse Bicep Curl: Overview Working our bicep muscles is important because they are responsible for some of the most common movements that we do every day. Bicep muscles help us lift objects, open jars, and perform other tasks that require strength and dexterity. Additionally, well-defined biceps can give your arms a more toned and sculpted appearance. Reverse bicep curls target the muscles on the back of your upper arm. These are the same muscles that are used when you do a standard bicep curl but in reverse motion. To do reverse bicep curls, you will need to use a weight that is comfortable for you to lift. You can either use a barbell or dumbbells. How To Do It Start with your feet hip-width apart and hold a dumbbell in each hand with your palms facing downward. Bend your elbows and curl the weights up towards your shoulders, keeping your palms facing forward the entire time. Pause for a moment at the top of the curl and then slowly lower the weights back to the starting position. Repeat for the desired number of repetitions. Performing Reverse Curl Biceps Tips  First, make sure to use a weight that is comfortable for you to lift. Second, always keep your back straight and avoid arching it while lifting the weight. Finally, lift the weight in a controlled manner and do not swing the weight up or down, as this can lead to injury.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles Forearms Workout Type Strength Gym Gear Bands Fitness Level Beginner Compound/Isolated Isolation Power Move Pull Target Muscle: Biceps Banded Hammer Curls Overview Hammer curls with resistance bands are a great way to build strength in your arms. By using a resistance band, you can increase the amount of resistance your muscles have to work against, leading to better results. Additionally, hammer curls with resistance bands are a great way to add variety to your workout routine. How to Do Loop the resistance band under your feet. Hold the band in your hands with your palm facing each other. Slowly bend your elbows and curl the band up towards your shoulders without moving your upper arms. Make sure your palms keep facing each other throughout the exercise. Pause at the top of the movement for a second. Then, return to the initial position. Repeat for the desired number of reps. Exercise Tips Use a band with the appropriate level of resistance. If the band is too light, you won’t get an effective workout. If it’s too heavy, you might not be able to do the exercise in proper form. Keep your upper arms stationary and only move your forearms. This will ensure that you work the correct muscles. Don’t swing your arms as you curl the band. This takes tension off of your biceps and puts it on your shoulders. Use a slow and controlled motion. Avoid using momentum to curl the band. This will make the exercise easier and take away from its effectiveness.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles Abs, Shoulders, Triceps, Calves, Glutes Workout Type Strength Training Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscle: Biceps Shadow Boxing Drill Overview Shadow boxing is a great way to pull a workout without having to use any equipment. All you need is a little space and you can get started. Shadow boxing is a great cardio workout and it also helps to improve your coordination and fitness. It is also a great stress reliever. If you are looking for a way to get fit without going to the gym, then shadow boxing is a great option. How to Do? First, find a comfortable place to stand. Raise your fists in front of your face, keeping your elbows close to your body. Begin throwing punches in the air, alternating between left and right. As you punch, twist your torso and hips with each throw. Exercise Tips Keep your punches tight and controlled. Don’t forget to breathe! Remember to keep your core engaged as you move. Be mindful of your form and technique. Use shadow boxing as an opportunity to practice footwork and movement. Stay light on your feet and move around the space.

Exercise Description Target Muscle Group Bicep Secondary Muscles Forearm Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscles: Bicep Brachii and Forearm Concentration Curls Overview The biceps muscle is responsible for flexing the elbow and turning the palm up. It is a relatively small muscle, but it is important for activities such as lifting weights, carrying groceries or packages, and opening doors. Working your biceps can help you to perform these activities more efficiently and with less pain. The concentration curl is a weightlifting exercise that primarily targets the biceps muscle. The exercise can be performed with either free weights or a cable machine. To perform the concentration curl, you will need to select a weight that you can lift for 8-10 reps. How to Do It Sit at the end of a bench, opening your legs in a V Lean forward, hold the dumbbell in one hand and rest your elbow on the inside of your thigh Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder When you reach the top, hold the dumbbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep Do not rest the hand on the floor until you finish all 12-15 reps. Concentration Curls Tips When performing the concentration curl, be sure to keep your back straight and your head up. Do not allow your elbow to move past your shoulder. If you are using free weights, be sure to use a weight that is comfortable and does not cause pain. If you are using a cable machine, adjust the weight so that it is challenging but not impossible to lift. Never use momentum to lift the weight; instead, use your muscles to lift the weight. Stop if you experience pain in your elbow or shoulder.

Exercise Description Main Target Muscles Biceps  Secondary Target Muscles Shoulder Workout Type Strength Gym Gear Barbell  Fitness Level Intermediate  Compound/Isolated  Isolated  Power Move  Pull  Target Muscle: Biceps EZ Bar Curls Overview  The EZ bar curl is a biceps exercise that alleviates wrist strain and engages the biceps more. The bar used in this curl is curved, and it serves the special purpose of eliminating the wrist from the equation, directing all strain to your biceps.  How To Do It? Grip the EZ curl bar keeping a comfortable grip   Stand straight, with neutral shoulders and a comfortable stance.  Curl the bar up to your chest and squeeze your biceps momentarily Next, lower the bar under control but keep bending your elbow so your elbows keep feeling the pressure  Repeat as many times as you can. Tips on EZ Bar Curl Keeping the elbows static is the key here; this will allow for a harder bicep challenge.  Place your hands on the bar close to each other if you want to increase resistance. Curling is all about modest weights: do not lift too heavy, but do not lift too light either. Maintain a balance.

Exercise Description Main Target Muscles Back  Secondary Target Muscles Biceps  Workout Type Strength  Gym Gear Barbell  Fitness Level Intermediate  Compound/Isolated  Compound  Power Move  Pull  Target Muscle Group: Traps  Wide Grip Upright Row Overview The wide-grip upright rows are a strength-training exercise. It targets your arm muscles and shoulders. You can use a barbell for a wide-grip upright row or set dumbbells for a dumbbell upright row. Incorrect form can lead to shoulder impingement or pain. How to Do it You will need to load a barbell with the appropriate weight and then stand with your feet about shoulder-width apart. Grab the barbell in an overhand grip (palms down) and your hands slightly wider than your shoulders. Grab the bar and bend at the knees. Keep your back straight. Keep your head straight, your eyes forward, and your back straight. Lift the bar straight up while keeping your body as close as possible to the bar. Slowly lower the bar to its original position. Repeat for desired reps. Wide Grip Upright Row Tips Keep your elbows up higher than your forearms. The elbows are the ones that push the motion. Throughout the set, keep your body straight. Do not lean forward when you lower the bar. Keep your back straight as you raise it. The upright row is easier when your body moves so that you won't get the best out of it. If you need to intensify the exercise, you can pause and squeeze the traps at the top of the movement.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles Forearms Workout Type Strength Gym Gear Cable Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull  Target Muscle: Biceps Cable Curl Overview The exercise primarily targets the biceps brachii. This is the two-headed muscle located in the front of your arm. This muscle plays a big functional and aesthetic role in the movement of your upper body.  When it comes to training this muscle the right way, there’s no exercise that does a better job than the cable curl. Whether your objective is to build strength or increase size, this is the best way to attain them.  The exercise works spectacularly in improving the bicep’s appearance by regulating skin metabolism. It also ensures more fluidity in your day-to-day life. You can perform it by sitting or standing and with different grip positions. Related Article: Tips to Fix Issues of Loose Grip During Weight Lifting How to Do It Attach the rope extension to the low pulley cable. Select the weight you want to use on the stack. With your legs shoulder-width apart, stand facing the cable machine. Grasp the rope extension with thumbs facing the body. Take a deep breath, put your elbows by your sides, and slowly curl the rope up as far as possible.  Squeeze your biceps muscles when you reach the top of the movement, and then slowly return the weight to the start position. Keep on repeating the reps without a gap. Cable Curl Tips The biggest mistake that you can do is bridging your elbows forward when you curl up the weight. They must remain tucked in throughout the movement.  Do not rest as you lower the weight. Immediately move on to the next rep. Keep full control over the weight and the rep timing slow to make the most out of this exercise. Related Article: Machine Bicep Curl

Exercise Description Main Target Muscles Biceps Secondary Target Muscles None Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull  Target Muscle: Biceps Dumbbell Curl Overview Dumbbell curls are a highly popular exercise that focuses on your biceps primarily. If your fitness goal is to build bigger biceps, then this is the ideal exercise for you. It targets both the long head and short head of the bicep brachii.  The exercise improves your grip strength and improves your performance during compound exercises which require great grip strength.  There are several variations to this exercise: Hammer curls Barbell curls Preacher curls Concentration curls Incline dumbbell curls Seated dumbbell curls No matter which variation you adopt, it is important to have full control of your body and opt for the best technique.  How to Do It Stand straight and hold both the dumbbells in both your hands. Make sure your palms face upwards.  Keeping your biceps tense, curl the dumbbells as far up as possible. Squeeze the biceps, then go back to the starting position. Dumbbell Curls Tips Keep the tension in your biceps intact the entire time.  Keep full control of the weight and slow down your rep timing to enhance the intensity of the exercise. When curling the weight upwards, make sure your body remains still. It should not swing as your curl. Keep your focus on moving the forearms only.  Your dumbbells should not touch your body.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles Forearms Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle: Biceps Dumbbell Curl Overview This is a variation of dumbbell curl that focuses on your biceps primarily. If your fitness goal is to build bigger biceps, then the inclined version of this exercise can help you manipulate the range of motion and build bigger biceps. The exercise improves your grip strength and improves your performance during other compound exercises as well. Whether you’re looking for deeper strength or enhanced aesthetics, this exercise serves all. No matter which variation you adopt, it is important to have full control of your body and opt for the best technique. Other variations include: Seated dumbbell curl Barbell curl How to Do It Position the inclines bench at 55 - 65 degrees. Sit straight and hold both the dumbbells in both your hands using a supinated or palms-up grip. Keeping your biceps tense, curl the dumbbells as far up as possible. Squeeze the biceps, then go back to the starting position. Repeat.  Dumbbell Curls Tips Keep the tension in your biceps intact the entire time.  Keep full control of the weight and slow down your rep timing to enhance the intensity of the exercise. When curling the weight upwards, make sure your body remains still. It should not swing as you curl. Keep your focus on moving the forearms only.  Make sure your elbows don’t shift behind your body.  Your dumbbells should not touch your body.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles None  Workout Type Strength Gym Gear Dumbbells, Bench Fitness Level Beginner  Compound/Isolated  Isolation Power Move  Pull Target Muscle: Biceps Seated Dumbbell Curl Overview Seated Dumbbell curls engage your biceps and help you achieve bigger, and stronger arms. Curls are isolation exercises that focus all challenge and resistance in one muscle group. If you are trying to build sturdy, massive arms, seated dumbbell curls are a definite part of your workout plan. How to Do It Sit at the edge of the bench with your knees together. Pick up your dumbbells and let them hang by your sides  Your palms should be facing up. Bend the arms a little to engage your biceps. This is the starting position for the exercise. Keep the back straight, and your elbows tucked. Now slowly curl both dumbbells up till your chest or as far as you can go.  Squeeze the biceps at the top position. Slowly lower the weight back to the starting position. Repeat for the desired number of reps. Tips on Seated Dumbbell Curls Focus on your forearms. Keep the elbow static and locked in. Perform it in a slow and controlled manner.

Exercise Description Main Target Muscles Biceps  Secondary Target Muscles None  Workout Type Strength Gym Gear Barbell Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull Target Muscle: Biceps Barbell Curl Overview This biceps exercise can put a lot of strain on the wrists and elbows. Here’s how to perform the barbell curl safely and effectively.  You can use dumbbells if you want the same level of resistance but a higher level of safety.  How to Do It Stand tall with your chest up and core engaged, hold the barbell with your hands using an underhand grip.  Keeping your chest up and your elbows by your sides, start the move by pulling your hands slightly up so you feel your biceps become engaged.  While maintaining tension in your biceps, bring the bar up to shoulder height. Give your biceps a bit of squeeze.  Lower the bar again slowly and in a controlled fashion. Tips on Barbell Curls Contract your biceps for greater muscle engagement. Lifting too heavy is counter productive.

Exercise Description Main Target Muscles Biceps  Secondary Target Muscles Forearm  Workout Type Strength training  Gym Gear Dumbbell  Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull  Target Muscles: Upper and Lower Arm Hammer Curls Overview Hammer curl specifically targets the muscles of your lower and upper arm. It is a variation of a dumbbell curl. It is important to do the exercise with dumbbells. You need to start with a lesser weight when doing hammer curls. It is a great exercise to include in your upper body workouts. It strengthens your upper body and increases muscle mass. How to Do It Stand with your legs and back straight. Knees should be under the hips. Keep your arms at your side. Hold a dumbbell in each hand. Weights should be resting on the outer thigh. Bend the elbows to lift the lower arms and pull the weight towards the shoulders. Your upper arms should not be moving. Hold the position for a second at the top. Your thumbs should be close to your shoulders and palms facing you. Return to the starting position by lowering the weight. Hammer Curls Tips Engage your abs to prevent injury in the lower back. Those having lower arm injuries should avoid doing hammer curls. To get familiar with the exercise, start practicing without weight.