BICEPS CURL

Stand with your feet together. Place the band underneath both feet, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm up and squeeze your bicep (Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to do the same amount on the other side until the set is complete. This exercise should be super setted with a Tricep Exercise.

Stand with your feet together. Place the band underneath both feet, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. While keeping your upper arm completely straight, bring one arm up and squeeze your bicep (Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to alternate each side until the set is complete. This exercise should be super setted with a Tricep Exercise.

Stand with your feet together. Place the band underneath both feet, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring both arms up and squeeze your bicep (Arm Muscle being worked). Slowly bring both arms back down and repeat. This exercise should be super setted with a Tricep Exercise.

Instructions

Attach the band to the bottom of a door or an immobile object in front of you on the floor and grasp the band handles. Keep your arms straight and slightly in front of your torso. Curl the handles up as high as possible, contract the biceps, then return to the starting position and repeat.

How to do Close-Grip Barbell Curl:

Step 1: Grasp a barbell with both hands. Your palms should be up and a few inches apart. Step 2: Stand up, keeping your torso straight and your head up. Your feet should be positioned about shoulder width apart, and your elbows should be held close to your torso. This is the starting position. Step 3: Curl the bar upward using a semicircular motion; your forearms should be touching your biceps. Exhale as you do so. Contract your biceps for a second at the top. Step 4: Move slowly back to the starting position. Inhale as you do so. Step 5: Repeat for the number of reps in your set.

General And Specifics

with this variation of the curl you can especially train the <a rel="nofollow" href="//en.wikipedia.org/wiki/Biceps">longer and outer biceps head</a>, (musculus brachialis)

Starting Position

grasp a barbell with under hand grip (palms point forward) the hands are about 10 centimeters away arms hang down, elbows are slightly bent the feet are shoulder width away upright posture

Correct Execution

brace the biceps bring the barbell to shoulder height by bending the elbows upper arms do not move and the elbows stay close to the body keep the upper body as calm as possible – do not lean back to gain momentum hold the tension for a moment and let the weight sink down slowly do several reps

How to do Wide-Grip Barbell Curl:

Step 1: Stand upright with your feet shoulder width apart. Step 2: Grasp a barbell so that your arms are fully extended downward and your palms are facing outward with your hands wider than shoulder width apart. This is your starting position. Step 3: Without moving your upper arms, exhale and bend your arms, contracting your biceps as you raise the barbell to your chest. Step 4: Hold for a moment as you contract your biceps tighter. Step 5: Inhale as you slowly reverse the motion and lower the Barbell barbellack to the starting position. Step 6: Repeat for a complete set.

START: With your knees slightly bent and your feet about hip-width apart, grasp a barbell with a shoulder-width, underhand grip. Let the bar hang to your thighs. Keep your abs pulled in and your elbows stationary. MOVE: Without swaying, slowly curl the bar in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps and slowly lower the bar to the start.

Take the Straps from your band kit and place each strap under either ends of the barbell. Next, Place the band underneath your feet. While standing grab a barbell with an underhand grip.

START: Stand about a foot away from a low cable pulley apparatus with your feet shoulder-width apart. Hold a single-handle D-grip attached to a low pulley handle with your right hand using an underhand grip.

MOVE: Curl the handle up in an arc toward your shoulder. Hold the contraction at the top for a second before returning to the start position. Complete the desired number of reps and repeat on the left side.

START: Stand in front of a low cable pulley with your knees slightly bent and your feet about hip-width apart. Grab a straight bar attached to the low pulley with an underhand grip spaced shoulder-width apart. Hold the bar in front of your thighs and step back from the pulley about a foot to keep the weight plates from touching the bottom plate. MOVE: Curl the bar up in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps and slowly lower the bar to the start.*Note: this exercise can be done with an EZ-Bar attachment.

START: With your knees slightly bent and your feet about hip-width apart, grasp one dumbbell with a neutral grip. Let the dumbbell hang at the sides of your thigh.

MOVE: Slowly curl the arm in an arc toward your shoulder. As the dumbbell passes your hip, start to supinate your wrist (turn it out) until your palm is facing your shoulder at the top position. Pause at the top of the movement, squeeze your biceps and slowly lower the weight in the reverse manner. Repeat the movement with the left arm.

START: With your knees slightly bent and your feet about hip-width apart, grasp a pair of dumbbells with a neutral grip. Let the dumbbells hang at the sides of your thighs.

MOVE: Slowly curl the right arm in an arc toward your shoulder. As the dumbbell passes your hip, start to supinate your wrist (turn it out) until your palm is facing your shoulder at the top position. Pause at the top of the movement, squeeze your biceps and slowly lower the weight in the reverse manner. Repeat the movement with the left arm. One curl with both arms equals one rep.

START: With your knees slightly bent and your feet about hip-width apart, grasp a pair of dumbbells with an underhand grip. Let the dumbbells hang at the sides of your thighs.

MOVE: Without swaying, slowly curl the dumbbells in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps and slowly lower the weights to the start.

Place the band underneath your feet, while standing grab a dumbbell in each hand with an underhand grip, keep your feet shoulder width apart, let your arms hang down straight at your sides, slowly curl one dumbbell and handle in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell and handle down to the starting position at your side and repeat, then do the same amount using the other arm until the set is complete.

Place the band underneath your feet, while standing grab a dumbbell in each hand with an underhand grip, keep your feet shoulder width apart, let your arms hang down straight at your sides, slowly curl one dumbbell and handle in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell and handle down to the starting position at your side, repeat alternating arms until the set is complete.

Place the band underneath your feet while holding on to the handles then while standing grab a dumbbell in each hand with an underhand grip, keep your feet shoulder width apart, let your arms hang down straight at your sides, slowly curl the dumbbells and handles in an upward arc toward your shoulders at the same time then slowly, without the use of gravity, lower the dumbbells and handles down to the starting position at your sides and repeat.

Take the bar on the smith machine and stand erect just as you would holding a free barbell. Simply curl upward, however rtather than a slow controlled movement, as you curl up throw the bar at the top of the movement and catch it and slowly return to the starting position

Fold a bath towel once across and run it under the grip of a dumbbell so that the width of the towel is the same as the width of the dumbbell's grip. With the towel positioned in the center of its length squat down and grab each end of the towel with an underhand grip and pick up the dumbbell. Stand tall, holding the towel on each side with the dumbbell balanced in the center of the towel, begin the movement by curling the weight up.

TIPS As you reach the top of the curl rotate your grip outward turning your thumbs out and squeeze the maximum contraction. Reverse the action by rotating your grip back inward and slowly lower the weight back down until your arms are fully extended.

Stand holding a medicine ball at your waist with your palms under it. Curl the ball explosively and release it at the top of the curl, catching it as it drops and lowering under control into the next repetition - the throw comes from the biceps, not from swinging the torso.

Stand upright with one arm down by your side, palm facing forward, and the opposite hand applying pressure on the wrist. Applying tension with the off arm, curl the working arm up just as you would when doing a dumbbell curl. As you do the exercise, increase or decrease manual resistance to make the rep challenging with a 2-3-second rep speed on the way up. Squeeze the biceps hard at the top, then reverse the motion to return to the start position, still applying manual resistance from the off arm and lowering slowly on the negative. Repeat for reps, then switch sides.

Hold a barbell with an underhand, shoulder-width grip and walk forward at a steady pace, performing a strict curl with every step or two. Keep the torso tall and let the walk force each rep to start dead from the bottom - no rocking, no momentum.

Sit on a chair or bench and place a heavy band under your feet to anchor. (You should be using more resistance on seated curls than you would with standard full ROM curls.) Grab the handles of the band and start the movement at around the halfway point of a curl - hands just outside your legs, palms facing up. Make sure there's tension on the band from the starting point, then curl the handles up as high as possible. Squeeze the contraction at the top, then slowly lower back to the start position.

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and grasp on to the band handles, keep your arm straight and slightly in front of your torso slowly bring the handle toward your shoulder in an arc keeping the upper part of your arm just in front of your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and grasp on to the band handles, keeping your arms straight and slightly in front of your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just in front of your sides, contract the biceps and then slowly return to the starting position and repeat until the set is finished.

START: Load a barbell with more weight than you can do for regular barbell curls. Sit on a short-back bench or an adjustable bench set to 90 degrees and rest the bar on your thighs.

MOVE: With an underhand, shoulder-width grip, curl the weight toward your shoulders, keeping your back flat against the bench. Slowly lower the weight and repeat

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side and repeat, do the same amount with the other arm until the set is complete.

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arms at your side raise the dumbbells up bringing the weights toward the shoulder doing the curl, slowly lower the weights back down to your sides then repeat until the set is complete.

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side and repeat, do the same amount with the other arm until the set is complete.

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

START: Sit at the end of a flat bench or on low-back bench with your feet planted firmly on the floor. Hold a pair of dumbbells with a neutral grip and let them hang at the sides of the bench.

MOVE: Slowly curl the right arm in an arc toward your shoulder. As the dumbbell passes your hip, start to supinate your wrist (turn it out) until your palm is facing your shoulder at the top position. Pause at the top of the movement, squeeze your biceps and slowly lower the weight in the reverse manner. Repeat the movement with the left arm. One curl with both arms equals one rep.

Sit down on a bench with your feet shoulder width apart take a dumbbell in each hand, let them hang down at your sides, keeping your upper arms at your side raise the dumbbells up bringing the weights toward the shoulder doing the curl, slowly lower the weights back down to your sides then repeat until the set is complete.

START: Sit at the end of a flat bench or on low-back bench with your feet planted firmly on the floor. Hold a pair of dumbbells with an underhand grip and let them hang at the sides of the bench.

MOVE: Curl the dumbbells up in an arc toward your shoulders. Pause at the top of the movement, squeeze your biceps and slowly lower the weights to the start.

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side then repeat and do the same amount on the other side until the set is complete.

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a bench with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbells and handles up bringing the weights toward the shoulders doing the curl, slowly lower the weights back down to your sides repeating until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side then repeat and do the same amount on the other side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbell and handle up bringing the weight toward the shoulder doing the curl, slowly lower the weight back down to your side alternating each side until the set is complete.

Sit down on a stability ball with your feet shoulder width apart attach a chord to an immobile object like a dumbbell beneath your legs then take a dumbbell and chord handle in each hand, let them hang down at your sides, keeping your upper arm at your side raise the dumbbells and handles up bringing the weights toward the shoulders doing the curl, slowly lower the weights back down to your sides repeating until the set is complete.

At a lat pulldown station, grab an EZ-curl bar attachment with both hands on the inner part of the bar with an underhand grip. Sit on the seat facing the machine with your knees bent, feet placed securely and firmly on the ground, and your arms extended vertically above you. Lean back slightly. With a majority (if not all) of the motion occurring at the elbow joints, curl the bar toward your chin, keeping your body steady and not using momentum. Squeeze your biceps hard and pause for a second, then slowly return the arms to extension.

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arm straight and slightly in front of your torso slowly bring the handle toward your shoulder in an arc keeping the upper part of your arm just in front of your side, contract the bicep and then slowly return to the starting position and repeat making sure to do the same amount with the other arm until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and slightly in front of your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just in front of your sides, contract the bicep and then slowly return to the starting position and repeat making sure to alternate arms until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of you on the floor then sit down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and slightly in front of your torso slowly bring the handles toward your shoulders in an arc keeping the upper part of your arms just in front of your sides, contract the biceps and then slowly return to the starting position and repeat until the set is finished.

Stand with one foot lifted off of the floor. Place the band underneath one foot, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm up and squeeze your bicep ( Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to do the same amount on the other side until the set is complete.

Stand with one foot lifted off of the floor. Place the band the foot, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring one arm up and squeeze your bicep ( Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to alternate each side until the set is complete. This exercise should be super setted with a Tricep Exercise.

Stand with one foot lifted off of the floor. Place the band underneath one foot, and make sure that there is equal lengths on each side. Take each handle and make sure to keep your palms facing forward the entire time throughout the exercise. DO NOT EVER ROTATE YOUR HANDS! Now while keeping your upper arm completely straight, bring both arms up and squeeze your bicep ( Arm Muscle being worked). Slowly bring both arms back down and repeat. This exercise should be super setted with a Tricep Exercise.

While standing grab a barbell with an underhand grip, lift one foot off of the floor and let your arms hang down straight at your sides in front of your body, slowly curl the barbell in an upward arc toward your shoulders then slowly without the use of gravity lower the barbell down to the starting position and repeat.

Place the band underneath your foot and take a handle in each hand, lift the other foot off of the floor, while standing grab a barbell with an underhand grip, let your arms hang down straight at your sides in front of your body, slowly curl the barbell and handles in an upward arc toward your shoulders then slowly without the use of gravity lower the barbell and handles down to the starting position and repeat.

While standing grab a dumbbell in each hand with an underhand grip, lift one foot off of the floor and let your arms hang down straight at your sides, slowly curl one dumbbell in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell down to the starting position at your side and repeat, do the same amount of curls with the other side until the set is

While standing grab a dumbbell in each hand with an underhand grip, lift one foot off the floor and let your arms hang down straight at your sides, slowly curl one dumbbell in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell down to the starting position at your side, repeat alternating arms until the set is complete.

While standing grab a dumbbell in each hand with an underhand grip, lift one foot off of the floor and let your arms hang down straight at your sides, slowly curl the dumbbells in an upward arc toward your shoulders at the same time then slowly, without the use of gravity, lower the dumbbells down to the starting position at your sides and repeat.

Place the band underneath one foot and lift the other foot off of the floor, while standing grab a dumbbell in each hand with an underhand grip, let your arms hang down straight at your sides, slowly curl one dumbbell and handle in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell and handle down to the starting position at your side and repeat, then do the same amount using the other arm until the set is complete.

Place the band underneath one foot and lift the other foot off of the floor, while standing grab a dumbbell in each hand with an underhand grip, let your arms hang down straight at your sides, slowly curl one dumbbell and handle in an upward arc toward your shoulder then slowly, without the use of gravity, lower the dumbbell and handle down to the starting position at your side, repeat alternating arms until the set is complete.

Place the band underneath one foot and lift the other foot off of the floor while holding on to the handles then while standing grab a dumbell in each hand with an underhand grip, let your arms hang down straight at your sides, slowly curl the dumbbells and handles in an upward arc toward your shoulders at the same time then slowly, without the use of gravity, lower the dumbbells and handles down to the starting position at your sides and repeat.

Attach the band to the bottom of a door or an immobile object beneath your feet then lay face down on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position and repeat, do the same amount on the other side until the set is finished.

Attach the band to the bottom of a door or an immobile object beneath your feet then lay down face down on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position alternating arms until the set is finished.

Attach the band to the bottom of a door or an immobile object in beneath your feet then lay down face down on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handles toward your shoulders in an arc in front of your body keeping the upper part of your arms locked to your sides, contract the bicep and then slowly return to the starting position and repeat until the set is finished.

Attach the band to the bottom of a door or an immobile object beneath your foot then lay face down on a stability ball and lift one foot off of the floor then grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position and repeat, do the same amount on the other side until the set is finished.

Attach the band to the bottom of a door or an immobile object beneath your foot then lay down face down on a stability ball, lift one foot off of the floor and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position alternating arms until the set is finished.

Attach the band to the bottom of a door or an immobile object in beneath your feet then lay down face down on a stability ball and grasp on to the band handles, lift one foot off of the floor keeping your arms straight and parallel to your torso slowly bring the handles toward your shoulders in an arc in front of your body keeping the upper part of your arms locked to your sides, contract the bicep and then slowly return to the starting position and repeat until the set is finished

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position and repeat, do the same amount on the other side until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position alternating arms until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handles toward your shoulders in an arc in front of your body keeping the upper part of your arms locked to your sides, contract the bicep and then slowly return to the starting position and repeat until the set is finished.

Lie face up on a flat bench set lengthwise in the middle of a cable crossover apparatus with your head closest to the cable pulley. Grab a straight bar handle attached to the high pulley with an underhand grip and extend your arms straight over your chest. Keeping your upper arms perpendicular to your torso, curl the bar toward your forehead. Hold the contraction for a second, then slowly return the bar to the start position.

Lie on your back under a sturdy table with your shoulders below its edge. Grip the edge with an underhand, shoulder-width grip and, keeping your body rigid, curl your upper body toward the table by flexing at the elbows only - your elbows stay fixed in space - then lower under control.

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball then lift one foot off of the floor and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position and repeat, do the same amount on the other side until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball with one foot lifted off of the floor and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handle of one side toward your shoulder in an arc in front of your body keeping the upper part of your arm locked to your side, contract the bicep and then slowly return to the starting position and repeat making sure to alternate arms each time until the set is finished.

Attach the band to the bottom of a door or an immobile object in front of your feet then lay down face up on a stability ball then lift one foot off the floor and grasp on to the band handles, keep your arms straight and parallel to your torso slowly bring the handles toward your shoulders in an arc in front of your body keeping the upper part of your arms locked to your sides, contract the bicep and then slowly return to the starting position and repeat until the set is finished