The biceps brachii is one of the most often trained muscles. stereotypically most guys want big biceps - and in practice, this is often true. As is commonly known, the main function of the biceps brachii is elbow flexion (what occurs during a curl exercise). However, the biceps have far more responsibilities than just curls. More...

Featured Exercises

Barbell Curl

Difficulty: Beginner

  1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  3. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly bring the weight back down to the starting position.

Dumbbell Curl

Difficulty: Beginner

  1. Stand up straight with a dumbbell in each hand at arm's length.
  2. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
  3. Lower to original position and repeat with opposite arm

Hammer Curl

Difficulty: Beginner

  1. Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
  2. Slowly lift the dumbbell up to chest height
  3. Return to starting position and repeat.

Goblet Curl

Difficulty: Beginner

  1. Stand up straight with a kettlebell in both hands in front of your pelvis.
  2. Raise the kettlebell bending your arms at the elbow until the kettlebell is level with your chest.
  3. Lower to the starting position and repeat.