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Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow...Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow comes to a 45 degree angle. Go back to starting position. Second, do a full curl and hold it at the top. Third, go down to 45 degrees and back up to the top of the curl. Go back to starting position. Repeat. (less)
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This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or "c...This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or "cheating" is minimized. This exercise will really shock the long head of the bicep, as well the brachialis. You'll notice it allows for a very complete, full range of motion compared to other curl movements as well. To do this exercise, lie against an incline bench, with your arms hanging down in a horizontal line. Hold onto a barbell, and without moving your arms out of this horizontal plane, curl the weight up as high as you can. Like preacher curls, the bottom of the movement is where most force is placed upon the muscle, so don't skimp on going down all the way if you want the maximum benefit. Exercise description by Bodybuilding.com (less)
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Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apar...Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apart. Rest elbows on your inner thighs about 4 inches up from your knees. Curl bar up in a semicircular motion until your forearms touch your biceps. Go down using the same path. Do not move your torso or upper arms during the lift! Exercise image and description by Bodybuilding.com (less)
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Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less)
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Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.comJust like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com (less)
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Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less)
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Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ...Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. Exercise description by Bodybuilding.com (less)
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Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal...Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. Exercise description by Bodybuilding.com (less)
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Lie back on an incline bench and hold dumbbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can al...Lie back on an incline bench and hold dumbbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated. Exercise description by Bodybuilding.com (less)
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Good if you don't have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion...Good if you don't have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion until your forearm touches your bicep. Return to the starting position using the same path. Keep your elbow on the bench at all times! Next, do your other arm. Exercise description by Bodybuilding.com (less)
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