Bicep Curls: Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body. Make sure not to rock into this motion or lean backwards. If you are just starting, try this exercise with you’re back up against a wall to keep the proper positioning.
Static Bicep Curls: In your lift stance, hold both arms a 90 degree angle flexing with your biceps flexed. Lower one arm and then return to curled position while holding the other are in a static position. Do four curls with one hand, then switch hands and repeat. Do 16 reps of this exercise total. So 8 curls per bicep.
Hammer Curls: In the same position as a standing bicep curl, turn your hands so that the palms or your hands are facing your thighs, curl up then back down.
Alternating Cross Body Hammer Curls: With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.
Concentration Curls: Concentration curls are an amazing way to work your bicep muscle. This exercise really focuses in on the biceps. Sit on a flat bench, or in lunge position, place the elbow of your curling arm on your knee. If you are in a lunge, this would be the knee that corresponds with the front bent knee. slowly curl your arm up, and then back down.
Preacher Hammer Curls: Another great exercise that truly focuses in on your biceps is preacher curls. I have the hammer version pictured here, but you can also do this as a regular curl with your palms facing up. Sit at the preacher curl bench. Adjust the seat to the proper height so that your elbows and upper arm are flat and comfortably position on the pad. Now curl your biceps up slowly and back down. Try to keep a little bend in your elbows on the way back down instead of extending the whole way.
Wide Grip Standing Bicep Curls: This exercise will target the outer portion of the bicep muscles. Stand with feet shoulder width apart. Using an underhand wide grip on a a barbell, extend you arm down towards your thighs and then curl up until your forearms touch your chest. Then, extend your arms back. Again, if this is awkward at first or you have a hard time maintaining your technique, use a wall.
One Arm Curl With A Pulley: Using a pulley attachment, stand as you normally would. Adjust the cable pulley near the bottom of the machine so that you can pull upwards. Curl you bicep as you would in a normal bicep curl exercise.
Lying Bicep Cable Curl: This is a personal favourite of mine. Using a pulley machine, lay down on the floor or on a rowing bench. Grip a flat bar attachment with your palms facing upwards. Keeping your elbows close to your sides, curl up with the bar and release slowly.
By Dean Ash