MuscleWiki Logo
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
    Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
    Hold the contracted position for a second and squeeze the biceps hard.
    Slowly bring the weight back down to the starting position.
  • Grab a barbell with a shoulder width pronated or supinated grip.
    Bend forward at your hips while maintaining a flat back.
    Pull the weight toward your upper abdomen.
    Lower the weight in a controlled manner and repeat.
  • Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
    Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
  • Position yourself on preacher bench; grasp EZ bar with underhand grip, elbows extended.
    Slowly curl bar towards shoulders; keep upper arms stationary, focus on biceps.
    Lower bar back to starting position; maintain control, repeat for reps.