Biceps Exercises for developing overall mass and defenition

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Biceps Exercises

The Primary Biceps Exercises you can do are Standing Barbell Curls, Preacher Curls, Machine Cable Curls and Dumbbell Curls.

Standing Barbell Curls

Purpose of Standing Barbell curls

To Develop Overall Mass

Proper form for Standing Barbell Curls

Grab with an underhand grip approximately shoulder width apart, curl the bar upwards with a wide arc keeping your elbows locked at the side of your body. Follow the same arc on the way down flexing on the whole negative part of the rep.

Preacher Curls

Purpose of the Preacher Curl

To Lengthen the Biceps and Develop the Lower Part of the Biceps

Proper form for Preacher Curls

With and Underhand Grip Curl the weight (whether it be dumbbells, ez curl bar or a barbell) upwards until your forearms are perpendicular to the floor and slowly release back to the starting position. Do not let fully extend the elbows near the bottom of the rep as this may lead to injury and will take the pressure off of the biceps and put it on the elbows.

More Biceps Exercises you can do include...

Seated Dumbbell Curls
Seated Alternating Dumbbell Curls (one arm at a time)
Hammer Curls (Keeping both palms facing each other during curls)
Alternate Dumbbell Curls
Cable Curls (standing in front of a lower cable pulley with your choice of extension)
Reverse Curls (using an Overhand grip)
Reverse Preacher Curls
Hammer Preacher Curls

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