1. Concentrated Bicep Curl
Yes the most boring of them all but the most effective. Sit down on a flat bench with your legs spread far enough where you can curl a dumbbell and you won’t hit anything. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Your arm should be extended and the dumbbell should be above the floor. This will be your starting position. While holding the upper arm stationary, curl the dumbbell forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps. Slowly begin to bring the dumbbells back to starting position as your breathe in. Really push against your right leg to avoid swinging motions at any time. Again it’s called a concentrated bicep curl because you are just concentrating on the bicep, you’re isolating your bicep so yes this exercise is going to be a little harder than the other following bicep exercises.
Place your feet shoulder-width apart with a slight bend in the knees. The slight bend makes you engage your core a little bit more when performing this exercise. Begin the exercise with both arms extended at your sides, palms facing forward. Slowly curl one arm up to shoulder height and squeeze your biceps at the top. Slowly lower the dumbbell down and alternate arms. Make sure to keep your elbows close to your body and don’t let them move at all during your rep. If you feel like you are swinging from the hips or legs the weight is probably too heavy for you. Try standing with one foot in front of the other in a comfortable stance. This stance cuts off any hip movement that is occurring or helping “cheat” on your bicep curl, again keep your core engaged at all times.
Stand in same position as your alternating dumbbell curl stance. Begin the exercise with both arms extended at your sides, palms facing each other towards your thighs. While keeping your palms facing toward each other, slowly curl the arms up to shoulder height and squeeze your biceps at the top. Remember your holding the dumbbell like you would a hammer so don’t change your wrist position. Slowly lower the dumbbells back down. Make sure to keep your elbows close to your body and don’t let them move during your rep.
Not only does this exercise target your biceps but it also works your latissimus dorsi, and abdominal muscles. Grab a bar shoulder width apart with your palms facing towards you and pull your body up so that your chin goes over the bar. The move is not completely done until you lower yourself back down and your arms are fully extended. While performing a chin-up, make sure you keep your muscles engaged so that you don’t stress your skeletal structure and its connective tissues.
If you can’t get your head over the bar simply grab a resistance band to perform assisted chip-ups or an assisted pull-up machine.
The supinated bent-over row works similar to the chin-up exercise. This reverse grip bent over row works the biceps, the latissimus dorsi, the hamstrings, and the shoulders. Start with your feet shoulder-width apart holding a barbell (or 2 dumbbells), palms facing away from you. Bend over so that you feel your hamstrings engage. Keep your back flat and chest expanded and pull the barbell into your body until it is just below your chest as if you were rowing. Lower the weight(s) back down and repeat.
5 Moves for Great Biceps. The BeachBody Blog. 2 June 2014. By: Collette DeBenedetto. http://www.beachbody.com/beachbodyblog/fitness/5-moves-great-biceps?code=SOCIAL_BB_BLOG