Guides › Biceps

1. #1 for biceps

   Dumbbell curl

   Home + GymBeginner3 × 10–12

   Equipment: Dumbbells

   1. Elbows pinned to your sides
   2. Curl and turn the little finger up
   3. Lower slowly to straight arms

   Common mistake: Swinging the hips.

2. #2 for biceps

   Barbell curl

   GymBeginner3 × 8–12

   Equipment: Barbell or EZ-bar

   1. Shoulder-width underhand grip
   2. Curl without moving the elbows forward
   3. Lower all the way down

   Common mistake: Leaning back to swing the bar.

3. #3 for biceps

   Incline dumbbell curl

   GymIntermediate3 × 10–12

   Equipment: Dumbbells, incline bench

   1. Bench at 45–60°, arms hanging
   2. Curl without moving the elbows forward
   3. Full stretch at the bottom

   Common mistake: Lifting the shoulders off the bench.

4. #4 for biceps

   Preacher curl

   GymIntermediate3 × 8–12

   Equipment: Preacher bench, EZ-bar or dumbbell

   1. Armpits snug on the pad
   2. Lower until the arms are almost straight
   3. Curl up without lifting the elbows

   Common mistake: Dropping fast into the bottom.

5. #5 for biceps

   Bayesian cable curl

   GymIntermediate3 × 10–12 / side

   Equipment: Cable machine

   1. Face away from a low cable, arm slightly behind you
   2. Curl without letting the elbow drift forward
   3. Get a full stretch at the bottom

   Common mistake: Letting the elbow swing forward.

6. #6 for biceps

   Chin-up

   Home + GymIntermediate3 × 6–10

   Equipment: Pull-up bar

   1. Palms facing you, shoulder width
   2. Pull your chest to the bar
   3. Lower all the way

   Common mistake: Stopping half way down.

7. #7 for biceps

   Spider curl

   GymIntermediate3 × 10–12

   Equipment: Dumbbells or EZ-bar, incline bench

   1. Lie chest-down on an incline bench, arms hanging
   2. Curl up and squeeze hard at the top
   3. Lower slowly

   Common mistake: Swinging from the shoulders.

8. #8 for biceps

   Cable curl

   GymBeginner3 × 10–15

   Equipment: Cable machine

   1. Stand facing a low cable
   2. Curl the bar up, elbows still
   3. Lower against the cable slowly

   Common mistake: Stepping too close so tension drops.

9. #9 for biceps

   Concentration curl

   Home + GymBeginner3 × 10–12 / side

   Equipment: Dumbbell

   1. Sit with your elbow braced on the inner thigh
   2. Curl to the shoulder and squeeze
   3. Lower all the way

   Common mistake: Moving the upper arm.

10. #10 for biceps

    Drag curl

    Home + GymIntermediate3 × 10–12

    Equipment: Barbell or dumbbells

    1. Keep the weight against your body
    2. Pull the elbows back as you curl up
    3. Lower down the same path

    Common mistake: Letting the bar drift away from the body.

11. #11 for biceps

    Resistance band curl

    HomeBeginner3 × 12–15

    Equipment: Resistance band

    1. Stand on the band
    2. Curl up, squeeze for one second
    3. Control the band down

    Common mistake: Letting the band snap the arms down.