The Biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation, or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.
Target Muscles: Biceps brachii
How to do it:Grab the barbell with an underhand grip, with your your hands positioned about as wide as your hips. To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the muscle, bring your hands closer together. Start holding the bar at hip height, then squeeze your core and contract your biceps to curl the bar up to shoulder height. Squeeze your biceps at the top of the movement, then slowly lower the weight back to the starting position, controlling the weight through the eccentric movement. Make sure to keep your feet solidly planted throughout the exercise, and don't use your hips to lift the weight.
Target Muscle: Biceps brachii
How to do it:You'll need a dumbbell and a bench to start. Sit on the bench, spreading your legs. Rest your arm holding the dumbbell on the same side leg, just below the knee, so that the weight hangs down between your legs. Keep your torso upright by stabilizing your off- hand on your thigh. Curl the weight up, focusing on squeezing the bicep, pause at the top, then lower back into the original position.
Target Muscle: Brachialis
How to do it:Step on the center of a resistance band, gripping one end of the implement in each hand. Hold the band with your palms parallel to each other. Curl your hands toward your shoulders, maintaining the position of your palms. Squeeze your biceps at the top of the movement before lowering your hands back down to your sides, maintaining constant tension on the band. Keep your elbows stable and in position at your sides throughout the movement.
Target Muscle: Brachialis and brachioradialis.
How to do it:Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Target Muscle: Brachialis
How to do it:Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then rotate the dumbbells so your palms face forward again. Slowly lower the weights down in that position. Rotate the dumbbells back to the starting position and repeat.
Target Muscle: Brachialis and brachioradialis.
How to do it:Hold both ends of a rope attached to the low pulley of a cable machine. Press your elbows into your sides with your palms facing each other. Keep your feet shoulder-width apart, your torso upright, and your knees slightly bent. Keeping your arms stable throughout the move, curl, the rope toward your shoulders, Pause, and reverse the movement to return to the starting position.
Target Muscle: Biceps, shoulder, and back.
How to do it:Grab a chinup bar using a shoulder-width underhand grip and hang at arm’s length. Squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar. Pause, and slowly lower your body back to the starting position.
Target Muscle: Biceps, and upper-back.
How to do it:Grab a bar with an underhand, shoulder-width grip. You palms should be facing you. Hang with your arms completely straight. Your body should form a straight line from your ankles to your head. Initiate the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar. Pause, then slowly lower your body back to the starting position.
Target Muscle: Biceps brachii.
How to do it:Sit on an incline bench and hold a dumbbell in each hand at arm's length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Target Muscle: Biceps brachii.
How to do it:Grab a dumbbell and sit facing forward on an incline bench. Moving only at the elbow, squeeze you bicep to curl the dumbbell way up with clean form. Make sure to keep your shoulder out of the equation by keeping your back live and engaged.
Target Muscle: Biceps brachii, Brachialis and Brachioradialis.
How to do it:Stand and grip a barbell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.
Target Muscle: Brachialis and Brachioradialis.
How to do it:Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Lean forward slightly, so your torso's around 30-degrees to your hips. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your biceps, then lower under control.
Target Muscle: Biceps brachii and Brachialis.
How to do it:Hold the EZ bar in front of your thighs with an overhand, shoulder-width grip. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your biceps, then lower under control.
Target Muscle: Biceps brachii and Brachioradialis.
How to do it:Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.
Target Muscle: Biceps brachii and Latissimus Dorsi.
How to do it:Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button. Return the bar to starting position and repeat.
