Biceps exercises are characterized by various bending movements, the purpose of which is a comprehensive, high-quality study of this muscle group from different angles. The arm muscles are one of the hallmarks of an athletic physique, giving the athletic figure volume and proportions both when viewed from the front, as when viewed from the back or from the side. Without their development, it is simply impossible to imagine a proportionally developed torso.

Biceps are a part of the body that many unreasonably consider to be the main one and often spend too much time training them, forgetting about other muscle groups. You can often see guys in the gym who pump their biceps two or even three times a week, stroking their pride with the misconception that “the more often you pump, the faster it will grow.” But we are not talking about them now. Here we will describe the most effective exercises for the biceps, as well as for the forearms.

In this article we will look at the muscles that are somehow involved in flexing the elbow joint. These are primarily the biceps brachii muscle (biceps), brachialis muscle (brachialis) and forearm muscles. As we already understood, biceps are needed to bend the arms at the elbows. The muscles of the forearms help with the work of the wrists. Accordingly, training the biceps and brachialis consists of all kinds of arm curls. The forearms are trained by flexing and extending the wrists.

Standing biceps curl

This barbell biceps exercise targets the middle, top, and bottom of the biceps, as well as the upper part of the forearm. Basic exercise, best for building mass and strength. Recommended for everyone, from beginner to experienced athlete at the very beginning of biceps training.

Exercise technique

1. Place the desired weight on the barbell. Stand straight, feet shoulder-width apart, feet parallel, toes slightly to the sides. Take the barbell shoulder-width apart with an underhand grip. 2. In the starting position, the back maintains a natural curve, the head looks forward. The arms are straightened, but not locked at the elbows. The barbell in your hands is at hip level. 3. Take a deep breath and, holding your breath, bend your elbows. At the top point, the bar should be at the level of your upper chest. 4. You can exhale after overcoming the most difficult section of the amplitude. Then immediately, without delay, lower the barbell to its original position. 5. You shouldn’t linger at the bottom point either. As soon as the bar reaches the lowest point, immediately change the direction of its movement.

Technique tips

• Using a standard shoulder-width underhand grip is the most effective way to effectively work both the biceps and brachialis.
• Using a non-standard overhand grip, shoulder-width apart, is the most effective way to effectively work the brachioradialis muscle.
• Throughout the entire approach, keep your back straight and do not sway. By pushing your body forward or backward to help lift the weight, you take the stress off your biceps.
• During the positive phase (rising), the elbows are strictly fixed at the sides. There is no need to bring them forward, otherwise the load from the biceps goes to the front deltoids.
• There is no point in using too much weight in the exercise. It will provoke you to swing and throw the barbell by inertia, which will reduce the effectiveness of the exercise.
• Too much weight will also significantly reduce the range of motion of the barbell, which will prevent you from lifting it high enough at the top.
• A variation with an angled grip is possible. For this, an EZ-bar or W-bar is used (see). The more the hand is turned with the thumb up, the more the brachialis is activated.
• A variation with a parallel grip is possible. For this, an oval bar is used (see ibid.). In the position where the palms are facing each other, the brachialis is pumped efficiently.
• A variation is possible with an underhand grip wider than shoulder width. In the case of a straight bar, this grip allows you to effectively work the inner head of the biceps.
• A variation is possible with a grip from below, narrower than the shoulders. In the case of a straight bar, this grip allows you to effectively work the outer head of the biceps.

Standing dumbbell curls

This biceps exercise with dumbbells targets the middle, top, bottom, brachialis and brachioradialis muscles. This is a basic exercise used to build mass and strength. Recommended for everyone, from beginner to experienced athlete at the beginning of biceps training.

Exercise technique

1. Select dumbbells of the desired weight and hold them in both hands with a neutral grip (palms facing each other). Feet hip-width apart, back straight. The head looks ahead. 2. Take a deep breath and, holding your breath, lift the dumbbells to your shoulders. The upward movement of the dumbbells is accompanied by a turn of the hands. At the top point, the palms face the shoulders. 3. You can exhale after passing the most difficult section of the amplitude. Then immediately, without delay, return the dumbbells to their original position by turning the hands back. 4. At the bottom point of the palm, look at the side of the thigh. As soon as they reach this position, immediately change their direction of movement.

Technique tips

• Make sure to keep your elbows on the sides of your body at all times. By pushing them forward, you transfer the load to the front deltoids, which reduces the effectiveness of the exercise.
• There is no point in keeping your palms turned back in the original position. In this position, the biceps tendons become twisted and the strength of the biceps is significantly reduced.
• To maximize your biceps contraction, at the top of the exercise, try to supinate (rotate away from you) your wrist as much as possible.
• Do not use excessive weight in the exercise. Firstly, it will not allow you to work in full amplitude, and secondly, at the moment of turning your hand, you can injure your wrist.
• Throughout the entire approach, the hands remain motionless. Secure them at the very beginning, do not bend or straighten them.
• A variation of alternate lifting of dumbbells with the left and right hands is possible. However, with this variation, you will bend over and swing your body, which will reduce the load on the biceps.
• A variation of performing the exercise with both hands at the same time is more preferable. This way the load and center of gravity are distributed evenly, which eliminates unnecessary body movements.

Seated dumbbell curls

This biceps exercise targets the middle, brachialis, and brachioradialis muscles. A formative exercise, used to build strength and thicken the shape of these muscles. Recommended for everyone, from beginner to experienced athlete in the middle of a biceps workout.

Exercise technique

1. Select dumbbells of the desired weight and hold them in both hands with a neutral grip (palms facing each other). 2. Sit on the edge of the bench. In the starting position, legs are hip-width apart, feet are parallel, and the back is straight. The head looks ahead. 3. Take a deep breath and, holding your breath, lift the dumbbells to your shoulders. The upward movement of the dumbbells is accompanied by a turn of the hands. At the top point, the palms face the shoulders. 4. You can exhale after passing the most difficult section of the amplitude. Then immediately, without delay, return the dumbbells to their original position by turning the hands back. 5. At the bottom point, the palms face each other. As soon as they reach this position, immediately change their direction of movement.

Technique tips

• Do not sit across the bench, otherwise the dumbbells will touch the bench at the bottom point and you will not be able to fully extend your arms.
• Don't lean forward or sway. All movement occurs exclusively at the elbow joint. Keep your back locked throughout the entire approach.
• Holding your breath while doing the exercise not only helps you stabilize your position on the bench, but also helps you develop significantly greater force.
• Lifting dumbbells at the same time is preferable to alternate lifting. This way the load and center of gravity are distributed evenly, which eliminates unnecessary body movements.

Dumbbell curls at an angle

This exercise for the biceps muscles involves the middle and lower part of the biceps, the brachialis and the brachioradialis muscle. A formative exercise, used to build strength and thicken the shape. Recommended for advanced and more experienced athletes in the middle of a biceps workout.

Exercise technique

1. Select dumbbells of the desired weight and hold them in both hands with a neutral grip (palms facing each other). 2. Adjust the backrest to an angle of 45 degrees and sit on the bench. In the starting position, legs are hip-width apart, feet are parallel, and the back is straight. The head looks ahead. 3. Take a deep breath and, holding your breath, lift the dumbbells to your shoulders. The upward movement of the dumbbells is accompanied by a turn of the hands. At the top point, the palms face the shoulders. 4. You can exhale after passing the most difficult section of the amplitude. Then immediately, without delay, return the dumbbells to their original position by turning the hands back. 5. At the bottom point, the palms face each other. As soon as they reach this position, immediately change their direction of movement.

Technique tips

• To prevent you from sliding down the bench while lying down, also raise the saddle of the machine to a slight angle.
• If the raised saddle forces you to spread your legs wide and this interferes with the movement of the dumbbells, lift your legs off the floor and cross them together on the saddle.
• Holding your breath in this position is extremely important, since lifting your legs off the floor will help stabilize your body on the bench as much as possible.
• Do not swing your arms or throw dumbbells by inertia. All movement occurs exclusively in the elbow joints, the rest of the body is motionless.
• The elbows are fixed at the sides throughout the entire approach. By raising your elbows at the top of the dumbbell movement, you transfer the load from the biceps to the front deltoids.
• Lifting dumbbells at the same time is preferable to alternate lifting. It allows you to eliminate body movements and concentrate as much as possible on contracting the biceps.
• Don't use dumbbells that are too heavy. They will not allow you to lift the dumbbells to their full amplitude, which will significantly reduce the effectiveness of the exercise.

Dumbbell bicep curl “Hammer”

This exercise for biceps with dumbbells involves the lateral part of the biceps, brachialis and brachioradialis muscles. A formative exercise, used to thicken the biceps and forearm. Recommended for everyone, from beginner to experienced athlete in the middle of a biceps workout.

Exercise technique

1. Select dumbbells of the desired weight and hold them in both hands with a neutral grip (palms facing each other). Feet hip-width apart, back straight. The head looks ahead. 2. Take a deep breath and, holding your breath, lift the dumbbell to your shoulder. The upward movement of the dumbbell should not be accompanied by any rotation of the hand. At the top point, the palm remains in the same position. 3. You can exhale after passing the most difficult section of the amplitude. Then immediately, without delay, return the dumbbell to its original position at hip level. 4. At the bottom point, the palms face each other. As soon as one dumbbell returns to the starting position, immediately begin moving up with the other dumbbell.

Technique tips

• Make sure to keep your elbows on the sides of your body at all times. By lifting them forward, you transfer the load to the front deltoids, which reduces the effectiveness of the exercise.
• The arms are fully straightened at the lowest point, but not to the point of locking at the elbow joints. Fully straightening the arms places stress on the elbow, which can lead to injury.
• By holding your breath, you help yourself stabilize your core position, and you can develop significantly more force while lifting the dumbbells.
• Don't rock your body forward or back in an attempt to help you lift the weight. This will significantly reduce the effectiveness of the exercise.
• Throughout the entire approach, the hands remain motionless. Secure them at the very beginning, do not bend, straighten or unfold them.
• A variation of the exercise with both hands at the same time is possible. It allows you to eliminate unnecessary movements of the body and concentrate as much as possible on bending your arms.

EZ-barbell curl on Scott bench

This biceps exercise with a barbell targets the middle and bottom. An isolating exercise, used to lengthen the lower part of the biceps and raise its peak. Recommended for athletes of intermediate level and above in the middle of a biceps workout.

Exercise technique

1. Adjust the height of the desk so that its upper edge rests against your armpits, your back is straight, and your body position remains fixed throughout the entire approach. 2. Take an EZ bar (or W bar), place it on the bench supports and collect the desired weight on it. Hold the barbell shoulder-width apart. Sit down so that your triceps are pressed firmly against the desk. 3. In the starting position, the back is straight, the elbows are on the desk, the arms with the barbell are straightened, but not to the point of locking in the elbow joints. 4. Take a deep breath and, holding your breath, lift the barbell up. At the top point it should be at chin level. 5. You can exhale after overcoming the most difficult section of the amplitude. Then immediately, slowly, return the bar to its original position. 6. At the bottom point, the arms are fully straightened again, and the barbell changes its direction of movement without delay.

Technique tips

• Throughout the entire approach, your elbows should be pressed tightly to the desk. By tearing your elbows off, you severely overload the joints, which can lead to injury.
• Make sure that at the lowest point your arms do not extend until your elbow joints lock. Locking is dangerous not only for the elbows, but also for the biceps ligaments.
• Holding your breath while performing the exercise helps not only keep your back straight, but also develop significantly greater force while lifting the barbell.
• Variations of the exercise with different bars are possible (see). For the most versatile muscle development, change the bars periodically.

Scott Bench Dumbbell Curls

This biceps exercise targets the middle and bottom of the biceps. An isolating exercise, used to highlight the lower part of the biceps and its peak. Recommended for advanced and more experienced athletes to complete their biceps training.

Exercise technique

1. Adjust the height of the desk so that its upper edge rests against your armpit, your back is straight, and your body position remains fixed throughout the entire approach. 2. Take a dumbbell of the desired weight and place one hand so that the triceps are pressed firmly to the desk. 3. In the starting position, the back is straight, the elbow lies on the desk, the arm with the dumbbell is straightened, but not to the point of locking in the elbow joint. The palm faces up. 4. Take a deep breath and, holding your breath, lift the dumbbell up. At the top point it should be at chin level. 5. You can exhale after overcoming the most difficult section of the amplitude. Then immediately, slowly, return the dumbbell to its original position. 6. At the bottom point, the arm is fully straightened again, and the dumbbell changes its direction of movement without delay. 7. After completing all repetitions for one arm, proceed to perform the exercise with the other arm. This will be one approach.

Technique tips

• Throughout the entire approach, the elbow should be pressed tightly to the desk. By tearing your elbow off, you put a lot of stress on the joint, which can lead to injury.
• The elbow should always be pointed straight down. If it is directed inward or outward, there is a possibility of dislocating the joint.
• Holding your breath while performing the exercise helps not only keep your back straight, but also develop significantly greater force while lifting the dumbbell.
• Keep your body still throughout the entire approach. Adjust your seat and desk so that you don't have to lift your butt off the bench or your elbows off the desk.
• If possible, use a Scott bench to perform the exercise while standing. This way you can better fix your posture and avoid unnecessary body movements.
• To maximally work out your biceps, you can pause for literally 1-2 seconds when passing the most difficult section.
• Do not twist or bend your wrists while raising or lowering the dumbbell. This can cause a wrist dislocation.
• The option of performing the exercise with both hands at the same time is more preferable. This way you stabilize the position of the body and eliminate unnecessary body movements.
• Variations of the exercise with different grips are possible. Turning the hand upward with your thumb shifts the load on the brachialis. Turning the hand palm down loads the brachioradialis muscle.
• A variation of the exercise on the back side of the desk is possible. But be careful. In this position, the arm will hang freely, which can lead to excessive extension at the elbow.

Concentrated biceps curl

This biceps exercise with a dumbbell targets the middle and bottom. An isolating exercise, used to give the biceps a peak shape. Recommended for advanced and more experienced athletes to complete their biceps training.

Exercise technique

1. Sit on the edge of a bench and hold a dumbbell in one hand. The back is straight, legs are spread wide, feet rest on the floor. 2. In the starting position, bend over and rest the triceps of your working arm on your leg so that the arm is straightened, but not to the point of locking at the elbow. Place your other hand on your other leg. 3. Inhale and, holding your breath, lift the dumbbell up. At the top point, the dumbbell is at the level of the top of the chest. 4. You can exhale after overcoming the most difficult section of the amplitude. Then you can immediately, without delay, return the dumbbell to its original position. 5. At the starting point, the arm is fully straightened again. As soon as the dumbbell lowers to the starting point, immediately change the direction of its movement. 6. Having completed the required number of repetitions for one hand, transfer the dumbbell to the other and repeat all the above steps. This will be one approach.

Technique tips

• The triceps of the working arm should be pressed tightly against the leg, otherwise you will dangle your arm, throw the dumbbell by inertia, and significantly reduce the effectiveness of the exercise.
• Make sure that at the lowest point the arm does not extend until it locks in the elbow joint. Locking is dangerous not only for the elbow, but also for the biceps ligament.
• Holding your breath while performing the exercise will help maintain the natural curve of the spine and develop significantly greater force.
• Don't rock your body by leaning too far forward or back in an attempt to help you lift the weight. This will significantly reduce the effectiveness of the exercise.
• Do not use excessive weight in the exercise. It will not allow you to work at full amplitude, which will significantly reduce the effectiveness of the exercise.
• To engage all three muscles involved in curling the arm: biceps, brachialis, brachioradialis, perform the exercise while holding the dumbbell with your palm facing you.
• To target your biceps, start the movement with your palm facing you and then turn your hand so that at the top point your thumb is pointing away from you.

Biceps curl on a block machine

This biceps exercise targets the middle and bottom of the biceps, as well as the top of the forearm. An isolating exercise, used to highlight the clear shape of the biceps. Recommended for advanced and more experienced athletes to complete their biceps training.

Exercise technique

1. Stand facing the pulley machine. Attach a straight or curved handle to the cable of the lower block. It is desirable that it rotates freely around its axis. 2. Set the required weight on the machine. Grasp the bar at shoulder width or slightly narrower than shoulder width. Stand half a step away from the lower block so that the cable is taut. 3. In the starting position, your back maintains a natural curve, your feet are hip-width apart, your toes are parallel. The arms are fully straightened, but not to the point of locking at the elbow joints. 4. Take a deep breath and, holding your breath, bend your elbows. At the top point, the bar should be at the level of the top of the chest. 5. You can exhale after passing the most difficult section of the amplitude. Then, without delay, immediately return the bar to its original position. 6. As soon as the bar reaches the bottom point, immediately change the direction of movement and start a new repetition.

Technique tips

• You need to stand as close to the exercise machine as possible. The further you move, the greater the angle of the cable, which shortens the range of motion and reduces the effectiveness of the exercise.
• Throughout the entire approach, lock your elbows and keep them motionless. By bringing your elbows forward and engaging them in work, you take the load away from your biceps.
• Maintain an upright body position. Try not to lean your body forward or arch backward as you help yourself lift the weight. This reduces the effectiveness of the exercise.
• Holding your breath helps not only to stabilize the position of the body, but also to develop a much more powerful force in the positive phase (lifting).
• All movements, both in the positive (lifting) and negative phases (lowering), are performed at a moderate pace. By throwing or throwing weights, you reduce the effectiveness of the exercise.
• Significant weight in the exercise is useless. It will not allow you to work at full amplitude. Learn the technique and only when you perfect it, increase the weight.
• At the bottom of the exercise, try not to straighten your arms until the elbow joint locks. This blockage can injure the biceps joint and ligaments.
• Variations of the exercise with different handles are possible (see). For comprehensive development of the muscles involved in bending the arms, periodically change your grip.
• It is possible to perform the exercise alternately with one hand and then with the other. The single handle allows you to work each hand separately.
• A variation of the exercise while lying on the floor is possible. By locking your elbows into the floor, you can isolate your biceps and increase the effectiveness of the exercise.
• A variation of the exercise with a Scott bench is possible. You place the bench in the machine in front of the lower block and perform the exercise. This will also isolate the biceps.

Crossover biceps curls

This exercise for the biceps muscles involves its middle and peak. An isolating exercise, used to lift and tighten the peak of the biceps. Recommended for advanced and more experienced athletes to complete their biceps training.

Exercise technique

1. Attach the single handles to the crossover upper pulley cables. Stand in the center of the machine and grasp the handles with your palms facing up. 2. In the starting position, your back maintains a natural curve, your legs are hip-width apart, your feet are parallel. The arms are straightened and slightly bent at the elbows, the cables are taut. 3. Inhale and hold your breath, bend your elbows. At the top point, the handles should be as close to the head as possible, at shoulder level. 4. You can exhale after passing the most difficult section of the amplitude. At this moment, immediately and smoothly return the handles to their original position. 5. At the moment of full straightening of your arms, do not linger and immediately change the direction of their movement.

Technique tips

• For maximum contraction of the biceps, brachialis and brachioradialis muscles, which cause the peak of the biceps to grow upward, keep your arms and elbows stationary.
• Stand clearly in the center of the machine so that the load is distributed evenly on both hands. Perform the movement with both hands at the same time and slowly.
• A variation with performing this kind of bending with one hand is not very effective. This will make it quite difficult to maintain a stable body position.
• Holding your breath while performing the exercise allows you to significantly stabilize the body and concentrate on bending your arms.
• If the design of the simulator allows you to move the blocks in height, install them 30 cm above shoulder level. This will achieve maximum contraction of the biceps.
• If the design of the simulator allows you to move the blocks in height, perform the exercise while sitting. This will strengthen your core and increase the effectiveness of the exercise.
• Placing your elbows at shoulder level focuses the load on the middle portion of the long head of the biceps. This will allow you to maximally pump the peak of the biceps brachii muscle.
• Do not rotate your hands while moving. They should be firmly fixed throughout the entire approach in one position - palms up.
• To maximize contraction of the biceps, it is allowed to slightly bend your wrists towards yourself as your hands approach your body, thereby reaching the weight.

Straight grip barbell curl

This barbell biceps exercise targets the lateral forearm and brachialis. A formative exercise, used to thicken the lateral part of the forearm. Recommended for advanced and more experienced athletes to complete their biceps training.

Exercise technique

1. Place the desired weight on the barbell. Stand straight, feet shoulder-width apart, feet parallel, toes slightly to the sides. Hold the barbell shoulder-width apart with an overhand grip. 2. In the starting position, the back maintains a natural curve, the head looks forward. The arms are straightened, but not locked at the elbows. The barbell in your hands is at hip level. 3. Take a deep breath and, holding your breath, bend your elbows. At the top point, the bar should be at the level of your upper chest. 4. You can exhale after overcoming the most difficult section of the amplitude. Then immediately, without delay, lower the barbell to its original position. 5. You shouldn’t linger at the bottom point either. As soon as the bar reaches the lowest point, immediately change the direction of its movement.

Technique tips

• Keep your body straight throughout the entire approach. Do not bend over or sag while helping yourself to throw the weight, this will disrupt the execution technique.
• The weight in the exercise, compared to the classic biceps curl, should be selected much lower, since the brachialis muscle is much weaker than the biceps.
• Throughout the entire approach, keep your elbows stationary at your sides. By bringing your elbows forward, you engage the front deltoids, and the effectiveness of the exercise decreases.
• There is no need for significant weight in this exercise. Increase the working weights only when you have sufficiently honed the technique of performing the exercise.
• The barbell variation is much more effective than the dumbbell variation. The bar allows you to maintain your grip throughout the entire approach. Dumbbells - no.
• Do not bend or straighten your wrists throughout the entire approach. Lock them in one position and hold it.
• Variations of the exercise with an EZ-bar or W-bar are possible (see). Grip at different angles will pump up your muscles as effectively as possible.

Wrist curls

This forearm exercise targets the flexor carpi ulnaris, flexor carpi radialis, and palmaris muscles. A formative exercise, used to thicken the inner part of the forearm. Recommended for everyone, from beginner to experienced athlete to complete their biceps workout.

Exercise technique

1. Take dumbbells of the desired weight. Kneel in front of a bench and place your forearms across it, palms up. Your wrists are behind the edge of the bench. 2. In the starting position, your shoulders are straightened, your back is straight. The body and forearms are motionless until the end of the approach. Wrists extended, dumbbells hanging from fingers. 3. Take a deep breath and, holding your breath, bend your wrists as high as possible. At the top point, the hand is closed, the dumbbell is clenched in the fist. 4. You can exhale after overcoming the most difficult section of the amplitude. Then, without delay, immediately, slowly return your wrists to their original position and unclench your hand. 5. At the moment when the dumbbells reach the bottom point, do not linger and change the direction of their movement back up.

Technique tips

• Throughout the entire approach, do not lift your forearms off the bench. As soon as this happens, the biceps take on most of the load.

Wrist extensions

This forearm exercise targets the extensor carpi ulnaris, extensor carpi longus, and extensor carpi brevis muscles. A formative exercise, used to thicken the outer part of the forearm. Recommended for everyone, from beginner to experienced athlete to complete their biceps workout.

Exercise technique

1. Take dumbbells of the desired weight. Kneel in front of a bench and place your forearms across it, palms down. Your wrists are behind the edge of the bench. 2. In the starting position, your shoulders are straightened, your back is straight. The body and forearms are motionless until the end of the approach. Wrists down, dumbbells held on fingers. 3. Take a deep breath and, holding your breath, bend your wrists as high as possible. At the top point, the hand is closed, the dumbbell is clenched in the fist. 4. You can exhale after overcoming the most difficult section of the amplitude. Then, without delay, immediately, slowly return your wrists to their original position and unclench your hand. 5. At the moment when the dumbbells reach the bottom point, do not linger and change the direction of their movement back up.

Technique tips

• Throughout the entire approach, do not lift your forearms off the bench. Once this happens, the biceps and brachioradialis muscles take on most of the load.
• In the starting position, the wrists should be extended beyond the edge of the bench far enough so that the dumbbells do not touch the bench throughout the entire range of motion.
• In the starting position, keep your grip as open as possible so that the dumbbell is literally held on your fingers. This will significantly increase the range of motion of the dumbbell.
• At the same time, a dumbbell tightly grasped in the hand will move through a significantly shortened amplitude, which will greatly reduce the effectiveness of the exercise.
• A variation of the exercise with a barbell is possible. However, it is less preferable because it limits the natural rotation of the wrists compared to dumbbells.

Rotations of the arms at the forearm

This exercise for the forearm muscles involves the biceps, brachioradialis, and pronator carpi muscles. A formative exercise, used to thicken the outer and inner parts of the forearm. Recommended for everyone at the end of a biceps workout.

Exercise technique

1. Collect the required weight on the pendulum. Kneel in front of the bench and place the forearm of your working hand across it. The wrist is behind the edge of the bench. 2. In the starting position, your shoulders are straightened, your back is straight. The body is motionless until the end of the approach. The working hand holds the pendulum by the lower edge of the handle in a vertical position, the second hand rests on the bench. 3. Take a deep breath and, holding your breath, rotate your forearm with the pendulum outward (supination) so that it assumes a horizontal position. 4. As soon as the lowest point is reached, immediately, slowly return the pendulum to the vertical position. 5. You can exhale after overcoming the most difficult section of the amplitude. 6. At the moment when the pendulum returns to the top point, also do not linger. Inhale again, hold your breath and smoothly rotate the handle inward (pronation) until it reaches a horizontal position. 7. Perform the prescribed number of repetitions on one arm, then on the other. This will be one approach.

Technique tips

• Throughout the entire approach, do not lift your forearm off the bench. Once this happens, the biceps, brachialis and brachioradialis muscles take on most of the load.
• In the starting position, the wrist should be extended beyond the edge of the bench far enough so that at the lower points of the amplitude of movement, the pendulum does not touch the bench.
• There is no point in using too much weight in the exercise. It will prevent you from rotating your forearm through its full range of motion, which will significantly reduce the effectiveness of the exercise.
• However, too much weight at the bottom of the exercise can put excessive force on the wrist and dislocate the arm at the elbow.
• A variation of the exercise with a collapsible dumbbell is possible. Having collected the necessary weight at only one end, it will serve as an excellent replacement for a pendulum.

Afterword

At the beginning of the article, we set out to describe a set of biceps exercises. And now, we can confidently say that in this article we have reviewed perhaps the most effective biceps exercises in the gym. The list of exercises given here could be called the most complete if it were not constantly supplemented with new ones, with different equipment, with modified exercise techniques and more. The exercises given here for the biceps muscles are more than enough to constantly change training programs and add variety to the training process, regardless of your goals.

Conclusion

The technique of performing exercises is an area of ​​knowledge that is mandatory for a personal trainer to study and master. Without this knowledge, the trainer cannot begin to directly perform his duties. Learn the technique, improve it and also remember that literally in every exercise you can make certain minor adjustments, be it changing your grip, body position, working equipment and more. The set of biceps exercises given here gives you the opportunity to master the basic knowledge so that you can layer more complex exercises and variations on them in the future.

The standing biceps curl exercise is the first thing that comes to people’s minds in the gym. And with any training program, you need to hammer the muscles of your arms almost every day. It is important to practice for yourself exactly the correct biceps lift of the barbell, otherwise you will have to repeat a very simple exercise with errors.

About the exercise, its essence

The target load when working with a barbell with your hands while standing or on a machine, of course, is on the biceps. Of the variety of exercises, this particular option is quite effective as a detailed pumping of all the muscles of our hands. But there are several varieties:

1. Raising a curved bar with load distribution.
2. Working with a projectile using a reverse grip.
3. Lifting weights while standing using a block machine.

Correct load, execution and weight guarantee the development of not only the biceps themselves, but also the back, as well as the shoulder girdle.

Advantages

It is the biceps bar that brings the most benefits, the reasons are as follows:

• Complex type effects on the biceps muscle of the arm. With quality training, size, endurance and strength increase;
• Grip options. Different grip, type of bar – this is a comprehensive study of the arm muscles;
• The curved (EZ) bar is designed in such a way that there is minimal stress on the back. A comfortable grip adds balance to the body in a standing position. Increasing the load (adding weight) is done only on a curved bar and a well-developed grip. This is how it is desirable for an athlete to improve the process of working on weights, reducing the load on the hands.

Lifting weights on the biceps is not an anatomical movement, because in everyday life a person rarely moves heavy things strictly with his hands, controlling his posture. The main task of the biceps is to pull up the mass; this is exactly what they practice on the horizontal bar, with their arms extended with a reverse grip.

It turns out that not just biceps and triceps are anatomically pumped, but the muscles of the shoulder, chest and some back muscles. Working with a barbell while standing establishes a neuromuscular connection between the brain and the listed muscles. It turns out that beneficial exercise requires the participation of almost the whole body.

Execution technique and exercise in detail

The exercise is quite primitive, understandable at first glance. Often it is beginners who are not interested in the correct technique for performing biceps barbells. Although the clear order is as follows:

1. A barbell with a specific weight is equipped, the grip of the bar is strictly shoulder-width apart, and the legs are similar. When you take the projectile in your hands, it is important to bend your knees, with your hands facing forward. There is a special rule for the elbows - it is important to press them as close to the torso as possible.
2. It is more correct to perform productive work with a barbell with tension in the torso; the same abdominal press must be tense. Now we have visually figured out the starting position.
3. We keep our shoulders in one position and begin to work with the barbell, lifting the apparatus to the chin. It is advisable to twist it slightly, adding movement with the forearms and the most important muscle now - the biceps. Here you need to pay attention to their complete reduction in the shoulder area. We understand what the amplitude is, its end point is necessarily passed with a delay. On count 1, we fix the projectile at the level of the shoulder girdle.
4. About breathing. We lower the barbell - inhale, raise it - exhale.
5. Then we return to the starting position and repeat the exercise a specific number for several approaches.

All kinds of tips that need to be practiced or corrected immediately:

• Range of motion without rocking, swinging or throwing the barbell;
• The projectile is swung moderately from the hip to the shoulder line through a wide arc;
• Having reached the top point, remember to hold or fix the tense muscles for 1-2 seconds;
• We raise it a little faster, lower it slower;
• The projectile should not be thrown down sharply, this reduces its effectiveness;
• It's ideal to stretch your muscles during breaks. This is the rule for any type of exercise;
• If you start training your arms, then only by lifting the barbell for biceps while standing;
• To develop strength specifically, you need to perform 5-6 approaches of 5 times, the volume requires 3 approaches, but up to 10 times. To pump up the endurance of muscles and ligaments, the same 3 approaches, but up to 20 repetitions;
• A heavy load on the arms is appropriate, but it requires straps, belts and other devices that reduce the load on the spine.

Elbows and body

When the torso is not sufficiently strengthened, it is more comfortable to stand with a large weight, it is more convenient to work just in the pressure. But acceptable loads are often pumped without pressing the elbows to the body. It is important that the arms do not protrude forward too much when bending.

It is worth knowing that at the lowest point, full straightening of the arms at the elbows is unacceptable. By avoiding this rule, it is easy to reduce the load on the biceps, because muscle control of the projectile decreases. Plus, it’s not difficult to get injured when relaxing. It is best to leave a slight tension in the biceps when lowering the amplitude. In practice, this is felt immediately.

Choosing a grip

Which hand removal should you choose? Everything is simple here:

• Shoulder-width position – full load on biceps. With this grip you can work with increasing weight;
• Narrow grip – working with the outer head of the muscle, it is more correct to take less weight;
• Wide grip – working with the inner head of the biceps. Applicable again for heavy weights.

It is important to understand the question this way: there is no definition of the best grip in principle. It's all the same thing, and when you change the position of the hands relative to the bar, only the essence of working on your hands changes. It often happens that when there is a lack of effort, for example, a wide grip is selected for the inner head, and vice versa. If you practice variety, then an interesting finishing result will not take long to arrive.

Why does my back get tired?

All because the athlete makes a mistake. An ill-considered approach not only to performing the simplest exercise, but also the use of extra pounds in pumping. When the muscles of the arms are not strong enough to work with the apparatus, it is logical to assume that the excess weight goes to the joints and muscles of the back. And this should not happen, because the arms improve, but not the torso. Hence the pain in the elbows, lower back and knees.

It is also a mistake to think that unnecessary movements with the bar are harmless. Often, independent work with the bar provokes head turns towards the mirror and steps. All this leads not only to fatigue, but more often to injuries. Since the human body is loaded with the weight of the projectile, any imbalance leads to disruption. Holding the barbell while standing, we look straight ahead and do not take unnecessary steps or turns.

Let's work on the errors in detail

They usually start with excessive loads, and this guarantees body swings. A person should notice for himself that he feels more strength in a standing position. This causes additional kilograms to appear on the bar. But your biceps aren't getting stronger? Simply an incorrect assessment of your capabilities leads to pumping of the knee joints, lower back and hips. The core adds extra effort when the arms fail.

Yes, the extra effort helps you get past the dead spots with increased weight, which are most often found in the middle of the amplitude. But by participating with the whole body in the process, the athlete loses the necessary load on the biceps themselves. If you want to perform the biceps curl correctly, then any extraneous movement other than the elbows is immediately excluded.

This way the lower back is also protected from injuries. Dirty technique (wrong) is often used automatically if there is no strength to do at least one repetition with the new weight. As a result, a simple exercise immediately becomes multi-joint. Yes, rocking is appropriate as a jerk for already clogged arm muscles. Let's say that 8 out of 10 repetitions have been completed, and now you need to “push up” the approach. For the last 2 times, the hips are turned on to hammer the biceps as much as possible.

Incomplete or full elbow extension? Often, some athletes chase weight, adding a lot of really extra weight to their working weight. And pumping of the arms begins with a peculiar amplitude. The habitual extension of the arms and lowering them to a normal point transforms into maximum tension in the joints and biceps at an angle, and the back extends and bends.

The mirrors show that they are working with the bar in a similar way, but in reality the athlete was doing partial repetitions. It is the prohibitive weight that leads to such oddities. There is no result from this, except that psychological confidence in one’s abilities appears. It is more convenient to pump up your biceps with a comfortable weight, correct stance and without sudden movements.

Bullying. Do you need to lift the bar with your hands as high as possible? No, this is just someone's guess. It is optimal to work with the apparatus under control, and with your elbows pressed to the body - this is how you accurately control your repetitions. If the elbows have moved away from the body, then the wrong work has already begun. Raise the barbell to shoulder level, noticing how the elbows remain in place. These are the classic rules for observing the load on the arms, otherwise much more effort goes into the deltoids, and the biceps remain in the background. When the bar is raised to the top, a large number of muscles are tensed, but not the biceps. On the contrary, he is resting. And this is unacceptable for this kind of exercise.

At the beginning of training, you should not immediately take on this exercise. Fresh strength gives more enthusiasm for intense work, hence the sharp increase in load, careless attitude to the exercise. It is advisable to perform barbell curls in the middle of the workout, when you still have strength, but not for explosive approaches, but for more repetitions. Holding the usual weight, calmly, without swinging, you can perform several approaches 10 or more times, distributing the load correctly.

It is also worth knowing that by the end of the workout, the exercises are completed not on the legs, but in a sitting position. When the fuel in the tank is already running out, there is no need to awaken a second wind in yourself, try to fulfill the standards you came up with yourself. This may cause health problems in the future.

The most important thing in standing biceps curls is control of good posture; most often this point is recorded by an instructor or trainer. Using the mirrors as a guide, they also pay attention to the chest, placing it slightly forward.

The abs also tense, the shoulder blades contract, there is no tension in the shoulders - they are straight down. The weights for the apparatus are selected according to the average value so that the control over one’s actions that has not yet been worked out is not lost and there are no injuries.

We recommend reading the article on pumping up your arms at home. In this article, we have listed the basic exercises for effectively working out the arm muscles that can be performed at home.

– one of the best exercises for working the biceps, which also involves the muscles of the forearm. This exercise in bodybuilding is often called briefly - PSHNB (lifting the barbell for biceps). At first glance, it may seem that performing this exercise is very simple and there can be no talk of any difficulties with the technique, but in fact, everything is completely different. Therefore, in this article we will look at the technique of performing PSB, point out common mistakes made by beginners, and also give recommendations for effective biceps training.

If you are just starting to learn the correct technique for biceps curls, we advise you to choose small working weights (10-15 kg) in order to be able to perform 12-15 repetitions per approach correctly technically (without cheating).

• Stand straight, feet shoulder-width apart, toes parallel or pointing slightly to the sides. Take the barbell with a regular underhand grip shoulder-width apart, bend your elbows slightly, straight back, look forward - this is your starting position.
• Inhale, hold the air and begin doing biceps curls, bending your elbows. Raise the barbell to the level of your upper pecs and pause briefly, feeling the peak contraction.
• While lifting, do not move your elbows, fix them on the sides of your torso. You should also not bend your wrists.
• After a short pause at peak contraction, smoothly lower the bar without fully extending your elbows.
• While performing PSHNB, do not move your torso, keep your back straight.

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If you want to see what it looks like to perform standing biceps curls in practice, we recommend watching the video at the end of the article.

• Keep your body straight and don't swing while training your biceps, and don't cheat. Of course, you won’t be able to work with maximum weights this way, but proper technical work with moderate loads will be much better at growing the target muscle group.
• Fix your arms on the sides of your torso and do not move them. If you push your elbows forward, the load on the top of the biceps weakens and you will not be able to achieve a peak contraction.
• Avoid working with very heavy weights. When working with maximum loads, you will not be able to move the barbell from the dead center at the beginning of the range of motion, and if you help push the barbell with your hips, you can get a lower back injury.
• From time to time, perform barbell curls with a reverse grip, that is, an overhand grip. This will give impetus to the growth of the often lagging forearms.

Options for barbell curls

PSHNB is good because it has many options for execution, which help to better shock the muscles and increase the convenience of execution. For example, if you have back problems, then it is better to train your biceps in a sitting position, so as not to increase the load on the spine. Or if your wrists hurt while performing biceps curls with a regular straight barbell, then you should take a closer look at the EZ bar, which in most cases eliminates the pain. Train your biceps with different exercises to better shock the muscles and target different heads of the biceps.

Video: PSHNB technique from Denis Borisov

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8 variations of barbell curls

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Complex biceps exercises are one of the most popular exercises known. There is not a single representative of a strong figure who would not dream of creating sculpted and strong arms. It is even more unlikely that there are those who have not tried the biceps at least once. And this is not surprising, since a large, inflated tubercle on the hand has always been considered a real asset and has been a sign of courage since ancient times, long before the period of Antiquity.

For centuries, many attempts by amateurs to pump up their arms have ended in fiasco. And only the truly hardworking discovered all the secrets of achieving huge biceps, which were not accepted to be shared. Nowadays, there is an overabundance of sports information and various techniques for properly playing sports. But still, the path to achieving beauty remains thorny. This is not surprising, since such a fairly simple task turns out to be a complex and overwhelming task, and what is technically easy does not give the desired effect.

Description and benefits

Among the mass of existing biceps exercises, most give preference to biceps curls. This basic strength exercise quite effectively and in a sports program gives good results in a short time.

However, this kind of power load has the maximum effect on the human body only in a complex program and only if the technique of performing power movements is observed, which we will talk about a little later.

How to perform

The correct technique for performing barbell lifts comes down to the following steps:

1. Stand in front of the barbell, grab the bar with a shoulder-width grip, palms facing forward, and elbows as close to your body as possible, but not touching it. The legs should also not be wider than the shoulders. Straighten, bend your knees slightly and tighten slightly.
2. In the accepted position, begin to lift the weight up, your shoulders should remain motionless. The movement should be performed solely through the forearm and biceps strength.
3. At the top of the movement, hold for 1 second, then slowly return to the starting position, and then repeat the movement as many times as necessary.

Important!The biceps barbell press must be accompanied by the appropriate breathing technique: when lowering the barbell, inhale, when raising the barbell, exhale.

Also, special attention should be paid to the grip width. By experimenting with the width of your grip, you can achieve a load on a specific sector of the biceps muscle. With a standard grip (hands as shoulder-width apart as possible), the muscle is loaded evenly, and by narrowing the grip, you can achieve an effect on the long biceps fascicle. With a wide grip, the emphasis is on a short bun.

Number of repetitions

This is the most philosophical aspect of this exercise. For centuries now, fierce discussions have been going on from all corners around the technique of correct repetitions. In the modern world, all experience in this matter has been clearly structured and categorized. It is known that the number of repetitions during an approach depends on the semantic content with which the process is filled.

For achievement maximum strength results professional athletes advise loading the apparatus in such a way that the athlete can complete 5 approaches and about 5 repetitions of movements. In the case when the athlete is faced with the task of pumping up a beautiful and large muscle, the number of approaches must be reduced to 3, but the number of repetitions increased to 10. Well, if the athlete is trying to reduce the amount of subcutaneous muscle and increase the definition of the arms, it is necessary to perform about 20 repetitions with no more than 3 approaches.

Straight or curved neck?

Today there is no conceptual difference between the shape of the bar and the effectiveness of performing loads on the arm muscles. Both the straight and curved shape of the projectile, provided the technique is followed, provides a decent effect. But not everything is so cloudy. The curved shape of the neck has several advantages over the straight one, which lie solely in the comfort of the process.
With a curved bar, working with large weights is more comfortable, especially for the wrists. Since it is shorter, the athlete does not need to provide additional effort to hold the massive projectile in his hands. This also has a positive effect on the width and correctness of the grip. The correct grip makes it possible to correctly and evenly load both hands, which helps to build ideal and symmetrical muscles.

A curved bar is also useful because it allows you to hold your wrists at a slight angle. This nuance eliminates the uncomfortable position of the body during the next approach, and also reduces by several times the percentage of possible injuries when working the arm muscles. This is especially important for beginner athletes, who for the most part have not achieved the correct body control skills when working in the gym with serious weights.

Important!After suffering injuries or sprains, during recovery you should use exclusively a curved bar. This will have a positive effect on the overall recovery processes of the body and will reduce the chances of secondary injuries to a minimum.

The described positive qualities of a curved bar do not mean that you should completely forget about a straight long bar. A long bar makes it possible to develop additional synergistic muscles that will help you achieve better results in the future. The ideal option for working in the gym would be to alternate between using straight and curved bars.

In addition to the correct technique, success in achieving biceps growth depends on many nuances. At first glance, they are insignificant, but it is the little secrets that help you achieve maximum effect in a short time and increase results tens of times faster than your colleagues.

Basic mistakes

Most novice athletes, after the first month of training in the gym, do the same thing: they chase weight to show their strength in front of friends and acquaintances. Excessive weight puts the athlete's body in an uncomfortable position. At the same time, muscles begin to work, which in no case should be involved when working with the bar, resulting in an incorrect and hunched figure.

The next thing for many is the restless desire to see themselves in the mirror, and especially their tense biceps muscle. When under load, turning the neck to the sides is dangerous due to injury, since the exercise indirectly involves the muscles of the shoulders and neck. During severe stress, a rotated neck position can even lead to displacement of the vertebrae.

Subtleties and secrets

Every self-respecting athlete who wants to pump up his biceps muscle should know some tricks that will help him feel better during exercise. To achieve maximum benefit from the time spent in the gym, you need follow councils:

1. Make movements clean. This means that while working with the barbell there should be no sudden jerks, rocking or bending to the sides.
2. The movement of the projectile from the hips should be carried out along an arc trajectory.
3. You need to raise the bar faster than lower it.
4. It is prohibited to throw the load; it is better to accompany it smoothly to the lowest point.
5. Straightening the arms at the bottom of the range of motion is ineffective; the arms should remain slightly bent.
6. After the approach, you need to stretch your biceps, this will help the muscle to relax faster.
7. When working with serious weights, use straps or a belt.

What can replace the exercise?

There is an opinion that there is no alternative to barbell lifts when working with biceps, since this exercise is considered basic, which implies its impeccable execution in any case. However, you can replace the barbell with dumbbells. The load should be performed either alternately on each upper limb, or simultaneously on two.

The “dark horse” that many people don’t think about is the simple bar. Reverse grip pull-ups have a very positive effect on the development of muscles in both the arms and the upper body as a whole. The main secret in this case is a narrow grip, since with a wide grip it is mainly the latissimus muscle that works.

The considerations and nuances for achieving ideal biceps make it clear that even a simple exercise must be carefully studied before performing it and, most importantly, worked out technically. While chasing the ideal body, it is important not to forget about the value of your own. Sports activity should be beneficial, helping to develop the body and spirit, and not chronic diseases of the musculoskeletal system.

Standing biceps curls are one of the most effective and easy-to-perform exercises for isolated biceps muscle development, included in. The main advantage of barbell curls is that as a result of correct execution of this exercise, not only the muscles of the arms (namely, the biceps and forearms), but the upper back and shoulder girdle develop.

Despite the apparent simplicity of the exercise, most beginners perform it incorrectly, transferring the load from the biceps muscles to the shoulders when lifting the barbell - which ultimately provokes neck pain. In addition, the spine often suffers, which means chronic back pain. In order for the standing barbell curl to be truly effective, it is important to learn the correct technique.

Biceps Curls: Anatomy of the Movement

Strictly speaking, biceps curls are not an anatomical movement - in real life, we rarely lift a load or heavy object solely using the strength of our arm muscles, while maintaining our back in an upright position. The main function of the biceps muscles is to lift the body upward, carried out, for example, when doing pull-ups with a reverse grip.

That is why anatomically the biceps is connected not only to the triceps, but also to the shoulder girdle, upper chest and even the back muscles. Establishing the neuromuscular connection between these muscle groups and the brain, as well as the ability to consciously engage these muscles during biceps curls, is key to proper performance of both standing and non-standing curls.

Biceps Curls: Technique

Initial position: Standing straight, grab the barbell with a shoulder-width grip (palms facing up, bar touching the top of your thighs). Bend your knees and slightly twist your pelvis - this will straighten your spine and reduce the load on your lower back. The shoulder blades are brought together, the shoulders are lowered down, the chest is pushed forward, the abs are tense. The gaze is directed ahead.

Slowly lift the barbell up using the strength of your biceps. The trajectory of the bar should resemble a semicircle. At the top point of the movement (the bar is located at shoulder level), you should consciously feel the tension in your biceps. Make sure to keep your torso upright and not rock back and forth as you lift the barbell.

Performing barbell curls with an EZ bar (which, unlike a regular straight barbell, is slightly curved) is usually preferable for beginners. In addition to the fact that the curved EZ bar is thought to take stress off the elbows and wrists, it is said to engage the biceps musculature more effectively.

In fact, it is the curved EZ bar that allows you to work not only the arms, but also the muscles of the upper body when doing biceps curls, becoming a good addition to mass gain. To achieve this result, perform close-grip biceps curls while holding the barbell with an underhand grip (palms facing down). In total you will need 3-4 sets of 15-17 repetitions.

Should you keep your elbows close to your body?

Contrary to popular belief, when doing standing biceps curls, it is not at all necessary to press your elbows tightly to your sides. This can help maintain an upright body position, but if you are not comfortable doing this exercise, you can keep your elbows suspended. The main thing is that when moving, your elbows do not go too far forward.

We also note that at the bottom point of the movement of the exercise, the arms should not fully straighten at the elbows, since this reduces muscle control and weakens the final load on the biceps. Among other things, full and uncontrolled extension of the elbow during biceps curls can even be dangerous. As you lower the weight down, keep a slight tension on your biceps.

Why does my back hurt?

The main mistake when performing biceps curls is using an overly heavy barbell. The biceps muscles simply do not have enough strength to lift the weight, and the load is transferred to muscles that should not be involved in the exercise at all. The result is chronic pain in the elbow joints and lower back.

The second mistake is constantly turning your head in an attempt to control the technique of performing the exercise in the mirror. However, since biceps curls involve the muscles of the shoulder girdle and neck, turning the head under load can cause unpleasant pain in the neck and even displacement of the vertebrae. Your gaze should always be directed straight ahead.

Bicep curls for girls

Girls, before moving on to performing biceps curls with a barbell or dumbbells, are recommended to first learn to feel the biceps muscles. Unfortunately, it is really difficult for most women to learn to consciously engage the biceps muscles in the work, which leads to fundamentally incorrect performance of both this exercise and many others.

In order to learn to feel the biceps, you can either use a reverse grip on the bar (palm facing the ceiling), or perform concentrated dumbbell lifts on a biceps bench (the elbow and shoulder are fixed, which allows you to concentrate specifically on the work of the biceps). In total, you need 4-5 sets of 15-20 repetitions with average weight.

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The key point when performing standing biceps curls is correct posture with a perfectly vertical body position. The chest should be slightly forward, the abs tense, the shoulder blades pulled together, the shoulders down. The weight when performing this exercise should be medium, otherwise control over the technique is reduced and the risk of injury increases.