Weight Training for Specific Muscle Groups

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BICEPS

The primary muscles in the front of the arm include the biceps brachius and brachialis. These muscles, along with the triceps and forearm (discussed separately) provide strength, grip strength, flexibility, and power in sports requiring constant use of the arm. Proper weight training exercises can reduce the risk of "tennis elbow" and other injuries which can limit your performance.

THE BICEPS EXERCISES

[Incline Dumbbell Curl] [Seated Dumbbell Curl] [Standing Inner Biceps Curl]

[Seated Alternating Dumbbell Curl] [Standing Dumbbell Curl] [Standing Dumbbell Curl]

[Lying Supine Dumbbell Curl] [Kneeling Isolated Curl] [Seated Inner Biceps Curl]

[Incline Inner Biceps Curl] [Seated Isolation Curl] [Kneeling Isolation Curl]

[Seated Scott Bench Curl] [Close-Grip Easy-Curl Bar Curl] [Standing Barbell Curl on Wall]

[Medium-Grip Barbell Standing Curl] [Standing Close-Grip Bar Curl] [Concentrated Barbell Curl]

[Universal Machine Bar Curl] [Scott Bench Pulley Bar Curl] [Standing Easy-Curl Bar Curl]

[One-Arm Curl on Low Pulley] [Standing One-Arm Pulley Curl]

The Exercises

Biceps
Incline Dumbbell Curl

  • Hold dumbbells.
  • Lie back on incline bench.
  • Start with dumbbells at arms' length, palms in
  • Begin curl with plams in until past upper thighs then turn palms up for remainder of curl to shoulder height.
  • Keep palms up while lowering until past upper thighs, then turn palms in.
  • Keep upper arms close to sides.
  • Inhale up, exhale down.
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Biceps
Seated Dumbbell Curl

  • Hold dumbbells.
  • Sit at end of bench, feet firmly on floor.
  • Keep back straight, head up.
  • Start with dumbbells at arms' length, palms in.
  • Begin curl with palms in until past thighs, then turn palms up for remainder of curl to shoulder height.
  • Keep plams up while lowering until past thighs, then turn palms in.
  • Keep upper arms close to sides.
  • Concentrate on biceps while raising and lowering weights.
  • Inhale up, exhale down.
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Biceps
Standing Inner Biceps Curl

  • Hold dumbbells.
  • Stand erect, feet 16" apart.
  • Keep back straight, head up, hips and legs locked.
  • Start with dumbbells at arms' length, palms in at sides of upper thighs.
  • Curl dumbbells out and up, rotating wrists to turn palms up.
  • Keep forearms in line with outer deltoids.
  • Lower dumbbells back to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Seated Alternating Dumbbell Curl

  • Hold dumbbells.
  • sit at end of bench, feet firmly on floor.
  • Keep back straight, head up.
  • Start with dumbbells at arms' length, palms in.
  • Curl dumbbell in right hand with palm in until past thigh, then turn palm up for remainder of curl to shoulder height.
  • Keep palm up while lowering until past thigh, then turn palm in.
  • Keep upper arm close to side.
  • Do a repetition with right arm, then curl left arm.
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Biceps
Standing Dumbbell Curl

  • Hold dumbbells.
  • Stand erect, feet 16" apart.
  • Keep back straight, head up, hips and legs locked.
  • Start with dumbbells at arms'length, palms in.
  • Curl dumbbell in right hand with palm in until past thigh, then palm up for remainder of curl to shoulder height.
  • Keep palm up while lowering until past thigh, then turn palm in.
  • Keep upper arm close to side.
  • Do a repetition with right arm, then curl left arm.
  • Inhale up, exhale down. Can also be done seated on flat bench or seated incline bench.
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Biceps
Standing Dumbbell Curl

  • Hold dumbbells.
  • Stand erect, feet 16" apart.
  • Keep back straight, head up, hips and legs locked.
  • Start with dumbbells at arms' length, palms in.
  • Begin curl with palms in until past thighs, then turn palms up for remainder of curl to shoulder height.
  • Keep palms up while lowering until past thighs, then turn palms in.
  • Keep upper arms close to side.
  • Concentrate on biceps while raising and lowering weight.
  • Inhale up, exhale down.
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Biceps
Lying Supine Dumbbell Curl

  • Hold dumbbells
  • Lie on your back on a flat bench.
  • Start with dumbbells at arms' length, palms in.
  • Begin curl, turning palms up. Do 4 complete repetitions from floor to shoulder. At the end of the fourth rep, keep the dumbbell at the top position (fig.3). Do 4 partial reps, lowering the weight from your shoulders to where your lower arms are parallel to floor (fig.2).
  • At the end of the fourth rep, lower dumbbells to arms' length (fig.1).
  • Do 4 partial reps from arms' length to where your lower arms are parallel to floor (fig.2).
  • 12 reps complete one set.
  • Inhale up, exhale down.
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Biceps
Kneeling Isolated Curl

  • Hold dumbbell in right hand, palm up.
  • Kneel on left knee.
  • Right leg should be bent at about 45 degrees.
  • Hold dumbbell in front of you at arms' length. Place left hand on left hip.
  • Curl dumbbell up in semicircular motion to shoulder height.
  • Do not let upper arm rest against upper thigh at all.
  • Upper arm should remain vertical to floor.
  • Lower dumbbell to starting position using same path.
  • Inhale up, exhale down.
  • Reverse position and repeat movement with left arm.
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Biceps
Seated Inner Biceps Curl

  • Hold dumbbells.
  • Sit at end of bench, feet firmly on floor.
  • Keep back straight, head up
  • Start with dumbbells at arms' length, palms in.
  • Curl dumbbells out and up, turning palms out as you lift,
  • keeping forearms in line with outer deltoids.
  • Lower dumbbells to starting position using same path.
  • Inhale up, exhale down.
  • Can also be done standing.
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Biceps
Seated Inner Biceps Curl

  • Hold dumbbells.
  • Sit at end of bench, feet firmly on floor.
  • Keep back straight, head up
  • Start with dumbbells at arms' length, palms in.
  • Curl dumbbells out and up, turning palms out as you lift,
  • keeping forearms in line with outer deltoids.
  • Lower dumbbells to starting position using same path.
  • Inhale up, exhale down.
  • Can also be done standing.
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Biceps
Incline Inner Biceps Curl

  • Hold dumbbells.
  • Lie back on incline bench.
  • Start with dumbbells at arms' length, palms in.
  • Curl dumbbells out and up, keeping forearms in line with outer deltoids.
  • Lower dumbbells to starting position, using same path.
  • Inhale up, exhale down.
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Biceps
Seated Isolation Curl

  • Hold dumbbell in right hand, palm up.
  • Sit at end of bench, feet firmly on th floor about 24" apart.
  • Hold dumbbell in front of you at arms length.
  • Bend slightly forward and place left hand on left knee.
  • Curl dumbbell up in semicircular motion to shoulder height.
  • Do not let upper arm rest against inner thigh at all. Upper arm should remain vertical to floor. Lower dumbbell to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Kneeling Isolation Curl

  • Hold dumbbell in right hand, palm up.
  • Kneel on left knee.
  • Right leg should be bent at about 45 degrees.
  • Place right upper arm against inner right thigh.
  • Place left hand on left hip.
  • Curl dumbbell up in semicircular motion to shoulder height.
  • Keep upper arm against inner thigh at all times.
  • Lower dumbbell to starting position using same path.
  • Inhale up, exhale down.
  • Reverse position and repeat movement with
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Biceps
Seated Scott Bench Curl

  • Hold dumbbells, palms up.
  • Sit on Scott Bench, arms resting on slanted pads.
  • Curl dumbbells up in semicircular motion until forearms touch biceps.
  • Keep upper arms drawn in.
  • Return to starting position using same path.
  • Inhale up, exhale down.
  • Can also be done with barbell or easy curl barbell.
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Biceps
Close-Grip Easy-Curl Bar Curl

  • Hold easy-curl bar with both hands on first curves of bar, palms up.
  • Stand with back resting aginst wall, legs slightly spread, knees locked.
  • Hold bar at arms' length against upper thighs.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Keep upper arms against sides.
  • Keep back against wall.
  • Return to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Standing Barbell Curl on Wall

  • Hold barbell with both hands, palms up, 12" apart.
  • Stand, back resting against wall, legs slightly out in front knees locked.
  • Start with bar at arms' length against upper thighs.
  • Curl bar up in semicircular motion until forearm touches bicep.
  • Keep upper arms close to sides.
  • Lower to starting posituion using same path.
  • Keep upper body against wall at all times.
  • Inhale up, exhale down.
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Biceps
Medium-Grip Barbell Standing Curl

  • Hold barbell with both hands, palms up, 18" apart.
  • Stand erect, back straight, head up, feet 16" apart.
  • Start with bar at arms' length against upper thighs.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Keep upper arms close to sides.
  • Lower to starting position using same path.
  • Do not swing back and forth to help lift bar.
  • Inhale up, exhale down,
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Biceps
Standing Close-Grip Bar Curl

  • Hold barbell with both hands, palms up, 12" apart.
  • Stand erect, back straight, head up, feet 16" apart.
  • Start with bar at arms' length against upper thighs.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Keep upper arms close to sides.
  • Lower to starting position using same path.
  • Do not swing back and forth to help lift bar.
  • Inhale up, exhale down.
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Biceps
Concentrated Barbell Curl

  • Place barbell on floor near end of bench.
  • Sit at end of bench, feet about 24" apart.
  • Bend forward at waist.
  • Hold bar with both hands, palms up, 6" apart.
  • Rest elbows against inner thighs about 4" up from knee.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Lower bar to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Universal Machine Bar Curl

  • Stand facing low pulley station of universal machine.
  • Hold short bar attached to low cable, palms up.
  • Stand back from pulley to allow arms to support weight with arms extended.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Keep upper arms close to sides.
  • Return to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Scott Bench Pulley Bar Curl

  • Place Scott bench in front of pulley facing machine.
  • Have bench far enough away from machine to allow arms to support weight with bar at arms' length.
  • Hold bar with both hands, palms up.
  • Sit on bench with upper arms resting on pad.
  • Curl bar up in semicircular motion until forearms touch biceps.
  • Try to keep upper arms from moving outward as you curl.
  • Return to starting position using same path.
  • Inhale up, exhale down.
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Biceps
Standing Easy-Curl Bar Curl

  • Hold easy-curl bar with both hands on second curve of bar, palms up.
  • Stand erect, back straight, head up, feet 16" apart.
  • Hold bar at arms' length against upper thighs.
  • Curl bar up in semicircular motion until forearms touch biceps
  • Keep upper arms against sides.
  • Return to starting position using same path.
  • Inhale up, exhale down.
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Biceps
One-Arm Curl on Low Pulley

  • Hold left pulley cable with left hand.
  • Stand far enough from machine so weight stack is supported with arm at side, palm facing thigh.
  • Curl handle, turning palm up when hand clears thigh.
  • Curl until biceps and forearm touch.
  • Keep upper arm in close to side.
  • Return to starting position, turning palm in when nearing thigh.
  • Inhale up, exhale down.
  • Repeat with right arm.
  • Can be done with both arms together or alternating arms
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Biceps
Standing One-Arm Pulley Curl

  • Hold left pulley cable with left hand.
  • Stand far enough from machine so weight stack is supported with arm at side, palm facing thigh.
  • Curl handle, turning palm up when hand clears thigh.
  • Curl until biceps and forearm touch.
  • Keep upper arm in close to side.
  • Return to starting position, turning palm in when nearing thigh.
  • Inhale up, exhale down.
  • Repeat with right arm.
  • Can be done with both arms together or alternating arms