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Barbell Curls (Standard Grip)

Instructions 

  • Stand upright with your feet shoulder-width apart, holding a barbell with a supinated grip (palms facing up), shoulder-width apart. 
  • Keep your elbows close to your torso and your back straight. 
  • Begin with your arms fully extended, the barbell resting at thigh level. 
  • Engage your biceps to curl the barbell upward toward your chest, keeping your elbows stationary. 
  • Continue lifting until the barbell reaches shoulder height. 
  • Slowly lower the barbell back to the starting position with control. 
  • Repeat for the desired number of repetitions, maintaining proper form throughout. 

 

Key Points & Tips 

  • Avoid swinging your body or using momentum to lift the barbell. 
  • Keep your elbows fixed to your sides for proper biceps isolation. 
  • Use a full range of motion to maximize muscle engagement. 
  • Exhale as you lift the barbell and inhale as you lower it. 

 

Benefits 

  • Builds strength and size in the biceps. 
  • Enhances forearm development through secondary muscle engagement. 
  • Improves grip strength. 
  • Fundamental exercise for arm hypertrophy and strength. 

 

Muscle Action & Joint Action 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 


Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

 

Form Focus 

  • Keep your torso upright and avoid leaning back during the curl. 
  • Engage your core to maintain stability and prevent swaying. 
  • Use a comfortable grip width that allows natural arm movement without strain.

Exercise: Barbell Curls (Standard Grip) 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell 

Level: Beginner to Intermediate 

 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm Flexors, Deltoids, Core

Barbell Curls (Wide Grip)

Instructions 

  • Stand upright with your feet shoulder-width apart, holding a barbell with a supinated grip (palms 

facing up), wider than shoulder-width. 

  • Keep your elbows close to your torso and your back straight. 
  • Begin with your arms fully extended, the barbell resting at thigh level. 
  • Engage your biceps to curl the barbell upward toward your chest, keeping your elbows stationary. 
  • Continue lifting until the barbell reaches shoulder height. 
  • Slowly lower the barbell back to the starting position with control. 
  • Repeat for the desired number of repetitions, maintaining proper form throughout. 

 

Key Points & Tips 

  • Use a grip slightly wider than shoulder-width to emphasize the short head of the biceps. 
  • Avoid swinging your body or using momentum to lift the barbell. 
  • Keep your elbows fixed to your sides for proper biceps isolation. 
  • Exhale as you lift the barbell and inhale as you lower it. 

 

Benefits 

  • Targets the short head of the biceps for inner biceps development. 
  • Builds overall biceps strength and size. 
  • Enhances arm aesthetics by balancing inner and outer biceps growth. 

 

Muscle Action & Joint Action 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

 

Form Focus 

  • Keep your torso upright and avoid leaning back during the curl. 
  • Engage your core to maintain stability and prevent swaying. 
  • Ensure a wide grip to maximize inner biceps activation. 
  • Maintain controlled movements to avoid joint strain.

Exercise: Barbell Curls (Wide Grip) 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii (Short Head/Inner Biceps) 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell 

Level: Beginner to Intermediate 

 

Muscle Roles: 

  • Prime Mover: Biceps Brachii (Short Head emphasis) 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm Flexors, Deltoids, Core 

Barbell Curls (Close Grip)

Instructions 

  • Stand upright with your feet shoulder-width apart, holding a barbell with a supinated grip (palms facing up), slightly narrower than shoulder-width. 
  • Keep your elbows close to your torso and your back straight. 
  • Begin with your arms fully extended, the barbell resting at thigh level. 
  • Engage your biceps to curl the barbell upward toward your chest, keeping your elbows stationary. 
  • Continue lifting until the barbell reaches shoulder height. 
  • Slowly lower the barbell back to the starting position with control. 
  • Repeat for the desired number of repetitions, maintaining proper form throughout. 

 

Key Points & Tips 

  • Use a close grip to emphasize the long head of the biceps for outer biceps development. 
  • Avoid swinging your body or using momentum to lift the barbell. 
  • Keep your elbows fixed to your sides for proper biceps isolation. 
  • Exhale as you lift the barbell and inhale as you lower it. 

 

Benefits 

  • Targets the long head of the biceps for outer biceps development. 
  • Builds overall biceps strength and size. 
  • Improves arm aesthetics by focusing on the outer biceps peak. 

 

Muscle Action & Joint Action 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

 

Form Focus 

  • Maintain a neutral spine and keep your core engaged for stability. 
  • Avoid leaning back or using your shoulders to assist the curl. 
  • Ensure a controlled tempo to maximize muscle engagement and reduce joint strain. 
  • Focus on a narrow grip to enhance long head activation. 

Exercise: Barbell Curls (Close Grip) 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii (Long Head/Outer Biceps) 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell 

Level: Beginner to Intermediate 

 

Muscle Roles: 

  • Prime Mover: Biceps Brachii (Long Head emphasis) 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm Flexors, Deltoids, Core 

Alternating Dumbbell Curls

Instructions: 

  1. Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your torso 

(neutral grip). 

  1. Engage your core, keep your chest up, and maintain a straight posture. 
  2. Curl one dumbbell upward by bending your elbow, simultaneously supinating your forearm so 

your palm faces upward at the top of the movement. 

  1. Continue until the dumbbell reaches shoulder height, ensuring your elbow remains stationary. 
  2. Lower the dumbbell back to the starting position in a controlled manner. 
  3. Repeat with the opposite arm, alternating curls for the desired number of repetitions per side. 

Key Points & Tips: 

  • Avoid swinging the dumbbells or using momentum to lift the weights. 
  • Keep your elbows close to your sides throughout the movement. 
  • Exhale as you lift the dumbbell and inhale as you lower it. 
  • Focus on a full range of motion to maximize muscle engagement. 

Benefits: 

  • Isolates and strengthens the biceps effectively. 
  • Improves arm symmetry by training each arm independently. 
  • Enhances functional strength and grip stability. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction), Forearm Supination 
  • Joint Action: 

○ Elbow: Flexion 

○ Forearm: Supination 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening), Controlled Forearm Pronation 
  • Joint Action: 

○ Elbow: Extension 

○ Forearm: Controlled Pronation 

Form Focus: 

  • Maintain a neutral wrist position to prevent strain. 
  • Move through a controlled and steady pace, avoiding jerky motions. 
  • Keep your shoulders relaxed and avoid engaging them to lift the weights. 
  • Ensure balanced repetitions on both sides for symmetry.

Exercise: Alternating Dumbbell Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii  

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Dumbbells 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm Flexors, Core

Hammer Curls

Instructions: 

  1. Stand upright with a dumbbell in each hand, arms fully extended, and palms facing each other 


(neutral grip). 

  1. Engage your core, keep your chest up, and maintain a straight posture. 
  2. Curl both dumbbells upward simultaneously (or one at a time) by bending your elbows, maintaining the neutral grip throughout the movement. 
  1. Continue until the dumbbells reach shoulder height, ensuring your elbows remain stationary. 
  2. Lower the dumbbells back to the starting position in a controlled manner. 
  3. Repeat for the desired number of repetitions. 


Key Points & Tips: 

  • Keep your elbows close to your torso throughout the movement. 
  • Avoid swinging the dumbbells or using momentum to lift the weights. 
  • Exhale as you lift the dumbbells and inhale as you lower them. 
  • Focus on slow, controlled movements to maximize muscle activation. 


Benefits: 

  • Strengthens the brachialis, contributing to thicker and more defined arms. 
  • Enhances grip strength and forearm development. 
  • Complements other biceps exercises by targeting different arm muscles. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Brachialis and Biceps contraction) 
  • Joint Action:
    ○ Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Brachialis and Biceps lengthening) 
  • Joint Action: 

○ Elbow: Extension 

Form Focus: 

  • Keep a neutral grip throughout the movement to emphasize the brachialis and brachioradialis. 
  • Avoid excessive torso movement; maintain a steady stance. 
  • Ensure smooth, controlled repetitions to minimize strain on the elbows. 
  • Focus on a full range of motion for optimal muscle engagement. 

Exercise: Hammer Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Brachialis, Brachioradialis 

Secondary Muscles Targeted: Biceps Brachii  

Equipment: Dumbbells 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Brachialis 
  • Synergists: Brachioradialis, Biceps Brachii 
  • Stabilizers: Forearm Flexors, Core 

Incline Curls

Instructions: 

  • Set an incline bench to a 30-45 degree angle and sit with your back firmly pressed against the 

bench. 

  • Hold a dumbbell in each hand with a supinated grip (palms facing forward), allowing your arms to 

hang straight down. 

  • Engage your core and keep your shoulders back to maintain proper alignment. 
  • Curl one or both dumbbells simultaneously by bending your elbows, keeping them stationary and 

close to your torso. 

  • Continue lifting until the dumbbells are near shoulder level. 
  • Slowly lower the dumbbells back to the starting position, fully extending your arms. 
  • Repeat for the desired number of repetitions, ensuring controlled movement throughout. 

Key Points & Tips: 

  • Avoid swinging the dumbbells; focus on isolating the biceps. 
  • Keep your elbows stationary to prevent shoulder involvement. 
  • Maintain a slow and controlled tempo for both lifting and lowering phases. 
  • Exhale during the curling phase and inhale as you return to the starting position. 

Benefits: 

  • Emphasizes the long head of the biceps for greater peak and outer arm development. 
  • Increases biceps activation by placing them in a stretched position at the start of the movement. 
  • Enhances muscle isolation and minimizes compensatory movements. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: 

○ Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: 

○ Elbow: Extension 

Form Focus: 

  • Keep your back firmly against the incline bench to prevent unnecessary momentum. 
  • Ensure a full range of motion, fully extending your arms at the bottom of each repetition. 
  • Avoid flaring your elbows outward; keep them close to your torso for optimal biceps engagement. 
  • Use a weight that allows you to maintain proper form for all repetitions. 

Exercise: Incline Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii (Long Head/Outer Biceps) 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Dumbbells, Incline Bench 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Deltoids, Core

Reverse Curls

Instructions: 

  • Stand upright with your feet shoulder-width apart and hold a barbell, dumbbells, or EZ bar with a 

pronated grip (palms facing downward). 

  • Position your hands slightly narrower than shoulder-width on the barbell. 
  • Keep your elbows close to your torso and your wrists straight throughout the movement. 
  • Curl the barbell upward by bending your elbows, ensuring a controlled motion. 
  • Continue lifting until the bar is near shoulder level. 
  • Slowly lower the barbell back to the starting position, fully extending your arms. 
  • Repeat for the desired number of repetitions, maintaining a slow and controlled tempo. 

Key Points & Tips: 

  • Avoid using momentum or swinging the bar; isolate the forearms and brachialis. 
  • Keep your elbows stationary to focus on elbow flexion without shoulder involvement. 
  • Maintain a neutral spine and engage your core for stability. 
  • Exhale during the curling phase and inhale as you return to the starting position. 

Benefits: 

  • Strengthens the brachialis muscle, contributing to overall arm thickness. 
  • Enhances forearm development and grip strength. 
  • Improves arm symmetry by targeting muscles less emphasized in traditional curls. 
  • Reduces strain on the wrists compared to supinated grip curls. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Brachialis and Brachioradialis contraction) 
  • Joint Action: 

○ Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Brachialis and Brachioradialis lengthening) 
  • Joint Action: 

○ Elbow: Extension 

Form Focus: 

  • Ensure your grip is secure but not overly tight, to avoid unnecessary tension in the wrists. 
  • Keep your elbows locked in position to isolate the targeted muscles. 
  • Use a weight that allows for a controlled motion without compromising form. 
  • Gradually increase resistance to build strength while minimizing the risk of injury.

Exercise: Reverse Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Brachialis, Brachioradialis 

Secondary Muscles Targeted: Biceps Brachii  

Equipment: Barbell, Dumbbells, or EZ Bar 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Brachialis 
  • Synergists: Brachioradialis, Biceps Brachii 
  • Stabilizers: Deltoids, Core

Wrist Curls

Instructions: 

  • Sit on a bench with your forearms resting on your thighs, palms facing upward, and wrists 

extending just beyond your knees. 

  • Hold a barbell or dumbbell in both hands with a supinated grip (palms facing upward). 
  • Allow the weight to roll down to your fingers, stretching your forearm flexors. 
  • Curl the weight back into your palm by flexing your fingers, then flex your wrists upward as high 

as possible. 

  • Slowly lower the weight back to the starting position, fully extending your wrists. 
  • Repeat for the desired number of repetitions, maintaining controlled movement. 

Key Points & Tips: 

  • Avoid moving your forearms; keep them flat on your thighs for stability. 
  • Use a light to moderate weight to prevent overloading the delicate wrist joints. 
  • Perform the movement in a slow and controlled manner to maximize muscle engagement. 
  • Exhale as you curl the weight upward and inhale as you lower it. 

Benefits: 

  • Strengthens the wrist flexor muscles, improving grip strength and overall forearm development. 
  • Enhances wrist stability for sports and lifting performance. 
  • Supports injury prevention by strengthening often-overlooked muscles. 

Muscle Action & Joint Action: 

Concentric (Curling Up): 

  • Muscle Action: Wrist Flexion (Flexor Carpi Radialis and Ulnaris contraction) 
  • Joint Action: 

○ Wrist: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Wrist Extension (Flexor Carpi Radialis and Ulnaris lengthening) 
  • Joint Action: 

○ Wrist: Extension 

Form Focus: 

  • Keep your grip secure but relaxed to minimize strain on your hands. 
  • Avoid lifting your forearms off your thighs to ensure proper isolation of the wrist flexors. 
  • Perform the exercise with a full range of motion for maximum effectiveness. 
  • Incorporate wrist curls into your routine to balance forearm development with wrist extensors. 



Exercise: Wrist Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus 

Secondary Muscles Targeted: Finger Flexors (Flexor Digitorum Superficialis and Profundus), Pronator 

Teres 

Equipment: Barbell, Dumbbells, or EZ Bar 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Flexor Carpi Radialis, Flexor Carpi Ulnaris 
  • Synergists: Finger Flexors, Pronator Teres 
  • Stabilizers: Forearm Muscles 

Reverse Wrist Curls

Instructions: 

  • Sit on a bench with your forearms resting on your thighs, palms facing downward, and wrists 

extending just beyond your knees. 

  • Hold a barbell or dumbbell in both hands with a pronated grip (palms facing downward). 
  • Begin with your wrists flexed downward to stretch the forearm extensors. 
  • Curl your wrists upward as high as possible by extending your wrists. 
  • Slowly lower the weight back to the starting position, fully flexing your wrists downward. 
  • Repeat for the desired number of repetitions, maintaining controlled movement throughout. 

Key Points & Tips: 

  • Keep your forearms stationary and supported on your thighs to isolate the wrist extensors. 
  • Use a light to moderate weight to avoid overloading the wrist joints. 
  • Perform the movement slowly and with control to maximize muscle engagement. 
  • Exhale as you extend your wrists upward and inhale as you flex them downward. 

Benefits: 

  • Strengthens the wrist extensor muscles for improved grip strength and forearm symmetry. 
  • Enhances wrist and forearm stability, beneficial for lifting and sports. 
  • Balances forearm development to prevent muscular imbalances and overuse injuries. 

Muscle Action & Joint Action: 

Concentric (Curling Up): 

  • Muscle Action: Wrist Extension (Extensor Carpi Radialis and Ulnaris contraction) 
  • Joint Action: 

○ Wrist: Extension 

Eccentric (Lowering): 

  • Muscle Action: Wrist Flexion (Extensor Carpi Radialis and Ulnaris lengthening) 
  • Joint Action: 

○ Wrist: Flexion 

Form Focus: 

  • Ensure a secure grip without excessive tension to avoid hand strain. 
  • Maintain your forearms firmly on your thighs to isolate wrist extensors. 
  • Avoid using momentum; perform the exercise in a slow, controlled manner. 
  • Incorporate reverse wrist curls into your routine to balance wrist flexor and extensor development.

Exercise: Reverse Wrist Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor 

Carpi Ulnaris 

Secondary Muscles Targeted: Finger Extensors (Extensor Digitorum), Brachioradialis 

Equipment: Barbell, Dumbbells, or EZ Bar 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Extensor Carpi Radialis Longus and Brevis 
  • Synergists: Extensor Carpi Ulnaris, Finger Extensors 
  • Stabilizers: Forearm Muscles 

Concentration Curls

Instructions: 

  1. Sit on a bench with your feet firmly planted on the ground, slightly wider than shoulder-width 

apart. 

  1. Hold a dumbbell in one hand and rest your elbow on the inside of your corresponding thigh. 
  2. Lean forward slightly while keeping your back straight and your opposite hand resting on your 

opposite thigh for support. 

  1. Start with your arm fully extended and the dumbbell close to the ground, maintaining a neutral 

grip. 

  1. Curl the dumbbell upward by contracting your biceps, keeping your elbow fixed in place against 

your thigh. 

  1. Pause briefly at the top of the movement when the dumbbell reaches shoulder level, ensuring 

maximum contraction. 

  1. Lower the dumbbell back to the starting position in a controlled manner. 
  2. Complete the desired number of repetitions, then switch arms. 

Key Points & Tips: 

  • Focus on slow, controlled movements to maximize muscle engagement. 
  • Keep your elbow pressed firmly against your thigh to isolate the biceps. 
  • Avoid swinging the dumbbell or using momentum. 
  • Exhale as you lift the dumbbell and inhale as you lower it. 

Benefits: 

  • Isolates the biceps for focused muscle development. 
  • Enhances the mind-muscle connection due to the controlled nature of the movement. 
  • Ideal for creating a peak contraction in the biceps. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

Form Focus: 

  • Ensure your elbow stays stationary and does not move away from your thigh. 
  • Avoid leaning back or using your torso to assist with the curl. 
  • Keep your wrist neutral and aligned with your forearm throughout the movement.

Exercise: Concentration Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii (Short Head emphasis) 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Dumbbell 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm muscles, Core

Preacher Bench Curls

Instructions: 

  1. Adjust the preacher bench so that your upper arms rest comfortably on the angled pad. 
  2. Sit down, ensuring your feet are firmly planted on the ground, and grip the barbell (or 

dumbbells/EZ-curl bar) with your palms facing upward. 

  1. Fully extend your arms, keeping a slight bend at the elbows to maintain tension on the biceps. 
  2. Curl the weight upward by contracting your biceps, ensuring your upper arms remain stationary 

against the pad. 

  1. Pause briefly at the top of the movement, ensuring maximum contraction. 
  2. Lower the weight back down in a slow and controlled manner to the starting position. 
  3. Repeat for the desired number of repetitions, maintaining proper form throughout. 

Key Points & Tips: 

  • Keep your upper arms pressed firmly against the pad to isolate the biceps. 
  • Avoid using momentum or lifting your elbows off the pad. 
  • Maintain a controlled pace during both the lifting and lowering phases. 
  • Exhale as you curl the weight up, and inhale as you lower it down. 

Benefits: 

  • Isolates the biceps, minimizing assistance from other muscle groups. 
  • Promotes controlled movement and reduces the risk of cheating. 
  • Enhances the peak contraction of the biceps for improved muscle development. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

Form Focus: 

  • Keep your wrists straight and avoid bending them backward or forward. 
  • Ensure your upper arms remain stationary against the pad at all times. 
  • Do not fully lock out your elbows at the bottom to maintain constant tension on the biceps. 

Exercise: Preacher Bench Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell, Dumbbells, or EZ-Curl Bar 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm muscles 

Spider Curls

Instructions: 

  1. Set up an incline bench at a 45-degree angle and position yourself so your chest is supported by the bench. 
  1. Hold a barbell, dumbbells, or an EZ-curl bar with an underhand (supinated) grip. Let your arms hang fully extended, perpendicular to the floor. 
  1. Begin the movement by curling the weight upward, contracting your biceps. 
  2. Continue curling until the weight is close to your shoulders, keeping your elbows stationary. 
  3. Pause briefly at the top to maximize the contraction. 
  4. Slowly lower the weight back to the starting position in a controlled manner. 
  5. Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep your chest pressed firmly against the bench for stability. 
  • Avoid swinging or using momentum to lift the weight. 
  • Maintain a controlled tempo during both the lifting and lowering phases. 
  • Exhale as you curl the weight up and inhale as you lower it. 

Benefits: 

  • Effectively isolates the biceps by minimizing assistance from other muscle groups. 
  • Enhances the peak contraction of the biceps for improved definition and shape. 
  • Reduces the potential for cheating by maintaining a fixed position. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

Form Focus: 

  • Ensure your elbows remain stationary throughout the movement. 
  • Keep your wrists straight to avoid unnecessary strain. 
  • Do not allow the weights to rest at the bottom to maintain constant tension on the biceps. 

Exercise: Spider Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell, Dumbbells, or EZ-Curl Bar 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm muscles 

Cable Biceps Curls

Instructions: 

  1. Attach a straight bar or EZ-curl bar to the low pulley of a cable machine. 
  2. Stand upright, facing the machine, with your feet shoulder-width apart. Grasp the bar with an underhand (supinated) grip, hands shoulder-width apart. 
  1. Position your elbows close to your torso, and keep them stationary throughout the movement. 
  2. Curl the bar upward by bending your elbows, contracting your biceps as you lift the bar toward your chest. 
  1. Pause briefly at the top of the movement to maximize the contraction. 
  2. Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. 
  1. Repeat for the desired number of repetitions. 


Key Points & Tips: 

  • Keep your back straight and core engaged to avoid using momentum. 
  • Focus on a controlled tempo, especially during the lowering phase. 
  • Avoid flaring your elbows outward; keep them close to your sides. 
  • Exhale as you curl the bar upward and inhale as you lower it. 


Benefits: 

  • Maintains constant tension on the biceps throughout the entire range of motion. 
  • Allows for precise resistance adjustments for progressive overload. 
  • Reduces momentum and promotes better muscle activation compared to free weights. 


Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion Eccentric (Lowering): 
  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 


Form Focus: 

  • Keep your wrists in a neutral position to avoid unnecessary strain. 
  • Do not let the weights rest at the bottom to ensure constant tension. 
  • Avoid leaning backward or swinging your body to lift the weight. 

Exercise: Cable Biceps Curls 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Cable Machine with Straight Bar or EZ-Curl Bar Attachment 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm muscles

21s (Biceps)

Instructions: 

  1. Stand upright with your feet shoulder-width apart, holding a barbell or EZ-curl bar with an 

underhand (supinated) grip. 

  1. Keep your elbows close to your torso and your back straight throughout the exercise. 

Phase 1 (Lower Half Reps): 

  • Start with the bar at the bottom position, arms fully extended. 
  • Curl the bar halfway up until your forearms are parallel to the floor. 
  • Perform 7 controlled repetitions in this range of motion. 

Phase 2 (Upper Half Reps): 

  • Begin with the bar at the halfway point (forearms parallel to the floor). 
  • Curl the bar up to the top position near your shoulders. 
  • Perform 7 controlled repetitions in this range of motion. 

Phase 3 (Full Range Reps): 

  • Perform 7 full repetitions, curling the bar from the bottom position to the top and back down. 

Key Points & Tips: 

  • Maintain a consistent tempo throughout all three phases. 
  • Focus on contracting your biceps during each repetition. 
  • Avoid using momentum or swinging your body to lift the bar. 
  • Exhale as you lift the bar and inhale as you lower it. 

Benefits: 

  • Maximizes biceps activation by targeting different parts of the range of motion. 
  • Improves endurance and strength in the biceps. 
  • Provides a unique challenge compared to standard bicep curls. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Elbow Flexion (Biceps contraction) 
  • Joint Action: Elbow: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Elbow Extension (Biceps lengthening) 
  • Joint Action: Elbow: Extension 

Form Focus: 

  • Keep your elbows stationary to isolate the biceps effectively. 
  • Avoid locking your elbows at the bottom to maintain tension. 
  • Ensure a controlled descent during each phase to engage the biceps fully.

Exercise: 21s (Biceps) 

Type: Isolation Exercise 

Primary Muscles Targeted: Biceps Brachii 

Secondary Muscles Targeted: Brachialis, Brachioradialis 

Equipment: Barbell or EZ-Curl Bar 

Level: Intermediate to Advanced 

Muscle Roles: 

  • Prime Mover: Biceps Brachii 
  • Synergists: Brachialis, Brachioradialis 
  • Stabilizers: Forearm muscles 

Chin-Ups (Underhand Grip)

Instructions: 

  1. Stand under a pull-up bar and grasp it with an underhand grip (palms facing you), hands about shoulder-width apart. 
  1. Engage your core and retract your shoulder blades to maintain stability. 
  2. Begin the movement by pulling yourself up, focusing on bending your elbows and driving them toward your sides. 
  3. Continue pulling until your chin clears the bar, ensuring your chest moves slightly toward the bar for full contraction. 
  4. Slowly lower yourself back to the starting position with control, fully extending your arms. 
  5. Repeat for the desired number of repetitions. 


Key Points & Tips: 

  • Avoid swinging or using momentum; keep the movement controlled. 
  • Focus on using your biceps and lats to pull your body upward. 
  • Keep your core engaged to stabilize your body. 
  • Exhale as you pull yourself up and inhale as you lower yourself.

    Benefits: 
  • Builds strength and size in the biceps and lats. 
  • Improves grip strength and overall upper-body pulling power. 
  • Enhances core stability during the movement. 

Muscle Action & Joint Action: 

Concentric (Pulling Up): 

  • Muscle Action: Elbow Flexion (Biceps contraction), Shoulder Extension (Latissimus Dorsi contraction) 
  • Joint Action: 

○ Elbow: Flexion 

○ Shoulder: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Elbow Extension (Biceps lengthening), Shoulder Flexion (Latissimus Dorsi 

lengthening) 

  • Joint Action: 

○ Elbow: Extension 

○ Shoulder: Flexion 

Form Focus: 

  • Keep your shoulders retracted throughout the movement to protect the joints. 
  • Avoid shrugging your shoulders to maximize biceps and lat engagement. 
  • Maintain a straight line from your head to your hips by engaging your core.

Exercise: Chin-Ups (Underhand Grip) 

Type: Compound Exercise 

Primary Muscles Targeted: Biceps Brachii, Latissimus Dorsi 

Secondary Muscles Targeted: Rhomboids, Trapezius, Brachialis, Brachioradialis 

Equipment: Pull-Up Bar 

Level: Intermediate 

Muscle Roles: 

  • Prime Mover: Biceps Brachii, Latissimus Dorsi 
  • Synergists: Brachialis, Brachioradialis, Rhomboids, Teres Major 
  • Stabilizers: Core Muscles, Deltoids