Beginner


Standing Barbell Curl

Main Muscle group: biceps
Secondary muscle(s): none
Equipment required: barbell
Experience level: beginner
Instructions
i. The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
ii. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
iii. The bar should not be touching your body.
iv. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
v. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
vi. Repeat for desired reps.

Alternating Standing Hammer Curl

Main Muscle group: biceps
Secondary muscle(s): forearms
Equipment required: dumbbell
Experience level: beginner
Instructions:
i. The alternate hammer curl is a great exercise for the biceps and the forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
ii. You should be using a neutral grip, meaning your palms are facing your body.
iii. Bend your arms slightly to keep the tension on the biceps.
iv. Keeping your body fixed and elbows in at your sides, slowly curl up the dumbbell of your weakest arm (for most people this is their left arm).
v. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
vi. Repeat the same movement for the other arm. This is one rep.
vii. Now repeat to complete the set!

Cable Hammer Curl

Main Muscle group: biceps
Secondary muscle(s): forearms
Equipment required: cable
Experience level: beginner
Instructions:
i. Set up for the rope cable curl by attaching a rope extension to the low pulley cable and selecting the weight you want to use on the stack.
ii. Stand facing the cable machine with your legs shoulder width apart.
iii. Grasp the rope extension with a neutral grip (thumbs facing the body).
iv. Keeping your elbows tucked in by your sides, slowly curl the rope up as far as possible.
v. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to starting position.
vi. Do not pause, and go straight into the next rep!

Intermediate


Single Arm Cable Curl

Main Muscle group: biceps
Secondary muscle(s): none
Equipment required: cable
Experience level: intermediate
Instructions:
i. Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
ii. Stand in front of the cable machine and grasp the handle with an underhand grip.
iii. Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
iv. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
v. Repeat for desired reps, and then repeat for the other arm.