Exercise 1: Standing Two-Armed Cable Curl
Primary Muscle
(Biceps)
Secondary Muscles
(Shoulders, Traps)
Equipment Needed
(Cable machine with high pully, 2 single grip handles)
Mechanics Type
(Isolation)
Proper Exercise Technique
-Stand between two pulley machines and grasp the handles of each side with an underhand grip. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground. Keeping your elbows set in place, slowly curl your hands toward your shoulders making sure that both of your biceps are doing the work. Squeeze both biceps at the peak of the movement for a one-count and return to the start position and repeat.
Exercise 2: One-Armed Cross Body Cable Curls
Primary Muscle
(Biceps)
Secondary Muscles
(Shoulders, Traps)
Equipment Needed
(Cable machine with high pully, 2 single grip handles)
Mechanics Type
(Isolation)
Proper Exercise Technique
-Hold a stirrup handle attached to a low pulley machine with your left hand using an underhand grip. Slowly curl the handle up so as to try and touch your hand to your opposite shoulder, really focusing on having your biceps do the work. Slowly return to the start position and repeat with your right arm.
Tip: It is important that you move naturally throughout the entire movement rather than keeping your back completely straight and rigid. It is okay to sway back and forth slightly as you lift and lower the weight as this is a more natural movement and will maximize muscle stimulation. Also remember not to curl the weight to the point where tension leaves your biceps.
One Armed Cross Body Cable Curls - Start
One Armed Cross Body Cable Curls - Finish
Exercise 3: Dumbbell Preacher Curls
Primary Muscle
(Biceps)
Secondary Muscles
(Shoulders, Traps)
Equipment Needed
(Dumbbells)
Mechanics Type
(Isolation)
Proper Exercise Technique
-Using a preacher bench, hold one dumbbell in your right arm with your palm up. Support your arm and elbow against the pad and do not move them during the lift. Curl dumbbell up until the forearm touches the bicep. Lower to starting position using the same path. Finish set and switch arms. Can also be done with 2-arms or a regular barbell.
Exercise 4: Alternate Incline Dumbbell Curl
Primary Muscle
(Biceps)
Secondary Muscles
(Shoulders, Traps)
Equipment Needed
(Dumbbells)
Mechanics Type
(Isolation)
Proper Exercise Technique
-Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing forward. Slowly curl the weight in your right hand out and up to shoulder level, while keeping the your palms facng out. Squeeze your bicep at the top and then slowly lower the weight back down. Now repeat with your left arm.
Hint : wait us for more exercises of Biceps and other muscles soon...!!
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