top of page

There are three major muscle groups in the arms: the biceps brachii, triceps brachii, and the forearms. The biceps is a two-headed muscle that originates beneath the deltoid and inserts just below the elbow. The most effective way to train the biceps is through curling movements.

 

BICEPS

Biceps – Overall Size

  • Standing Barbell Curls

  • Lying Dumbbell Curls

  • Cheat Curls

  • 3-Part Curls (21s)

 

For Length and Thickness

  • Incline Dumbbell Curls

  • Prone Dumbbell Curls

  • Single-Arm Preacher Dumbbell Curls

  • Preacher Barbell Curls

 

Biceps Height

  • Dumbbell Concentration Curls

  • Cable Concentration Curls

  • Straight-Bar Concentration Curls

 

Biceps Mass and Outer Thickness

  • Close-Grip Barbell Curls

  • Close-Grip Preacher Barbell Curls

  • Close-Grip EZ-Bar Curls

 

Biceps Mass and Inner Thickness

  • Hammer Curls

  • Standing Barbell Curls

  • Wide-Grip Preacher Barbell Curls

  • Seated Dumbbell Curls

  • Standing Dumbbell Curls

  • Incline Dumbbell Curls

 

Separation and Definition

  • Incorporate supersets, trisets, and high-set training into your routines.

  • Use biceps machines to isolate specific areas.

  • Finish your biceps workout with reverse curls or reverse preacher curls to enhance definition.

Untitled Project (12).jpg
bottom of page