Bicep Exercises

Bicep Muscles are located at the front of your upper arm. Bicep muscles are the ones you flex when showing someone how big the muscles in your arms are. Definition and cut of your arms develops after toning these muscles.

Biceps brachii “Bi” + “cep” literally, meaning “2 heads”; 2 parts to this one muscle- a long head and a short head located to the front of upper arms. Each muscle starts at a different point on the scapula (shoulder blade), but both muscles attach to the same place on the forearm and elbow. Bicep is a relatively small muscle but is used for varied functions like “pro-nation” (arm extended, palm facing body) to “supination” (arm curled).

List of bicep exercises:
Below is the list of bicep exercises with Dumbbells :

Bicep Curl	Dumbbell Alternate Bicep Curl
Hammer Curl	Dumbbell Prone Incline Curl
Preacher Curl	Incline Dumbbell Curls
Reverse Curl	Concentration Curl
Chin Up	Cross Body Hammer Curl
Dumbbell Curl	Incline Curl
Twisting Standing Dumbbell Curl	Incline off-set Thumb Dumbbell Curl
Dumbbell Alternate Curl	Seated Reverse Dumbbell Curl
Decline Hammer Curl	Standing Dumbbell Curl
Alternate Hammer Curl	Standing Zottman Curl
Alternate Incline Hammer Curl	One Arm Dumbbell Preacher Curl
Preacher Hammer Dumbbell Curl	Seated Dumbbell Curl
Static Curl	Dumbbell Curl with Static Hold
Hammer curl to press	Incline Dumbbell Curl
Lying Supine Dumbbell Curl	Seated Dumbbell Inner Biceps Curl
Split-stance Hammer curl to press	Seated Biceps Curls
Sit Squat Biceps Curl	Dumbbell Squat and Curl
Standing Dumbbell Reverse Curl	Standing Inner-Biceps Curl
Standing One-Arm Dumbbell Curl Over	Incline Bench
Two-Arm Dumbbell Preacher Curl	Zottman Curl

Below is the list of bicep exercises with cables :

Cable Curl	Cable Hammer Curls – Rope Attachment
Cable Preacher Curl	High Cable Curls
Lying Cable Curl	Lying Close-Grip Bar Curl On High Pulley
Overhead Cable Curl	Reverse Cable Curl
[Standing Biceps Cable Curl]	Standing One-Arm Cable Curl
Cable Alternating Flex Curl	Alternating Curl
Curl (with stirrups)	Seated Curls
One Arm Curl	Supine Curl

Below is the list of bicep exercises with Barbells :

Barbell Curl	Barbell Curls Lying Against An Incline
Close-Grip Standing Reverse Barbell Curl	Drag Curl
Lying High Bench Barbell Curl	Preacher Curl
Reverse Barbell Curl	Seated Close-Grip Concentration Barbell Curl
Wide-Grip Standing Barbell Curl Drag Curl	Standing Barbell Curl

Below is the list of bicep exercises with Machines :

Curls

Alternating Curls

Below is the list of bicep exercises with EZ Bar :

EZ-Bar Curl	Close grip EZ bar curl
Swiss Ball Preacher Curl	EZ-Bar Preacher Curl
Reverse EZ-Bar Curl	Telle Curl
Reverse Barbell Preacher Curls	Spider Curl

See below for more details of bicep exercises & tips to grow biceps:

Big bulging biceps has been always ‘a symbol of masculinity and manliness’ epitomizing manhood and strength. Most bicep exercises are called ‘pulling’ exercises and generally involve curling your hand towards your shoulders like bicep curl. For Bicep, compound exercises are universally recognized to be superior muscle to isolation exercises as burning more calories

Bicep Curl: The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes: size, definition, strength & stamina
Biceps curls can be done using any of the following equipment: Dumbbells, Barbell, Cable machine, Biceps curling machine

Similarly, there is the Hammer Bicep Curl, Preacher Bicep Curl & the Reverse Bicep Curl.

Tips to grow bicep muscles
For developing the great biceps, try the following the routines.

-A tri-set repeated three times. Do a 10-12 reps of one bicep exercise like dumbbell curl followed by 10-12 reps of another exercise like preacher curl.

- Super Slow Reps: Slow down way when you do incline dumbbells curls. Perform each rep for a total of 10 minutes both a five second upwards and a five second downwards. At the top of the motion, make sure you fully supinate your hands.

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