Alternative Incline Dumbbell Curl
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Barbell Curls
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This section contains different exercises for your biceps. Your biceps are the centerpiece of the dinner table that is YOU. To have big strong biceps not only provides for you a platform to show-off with, but are also an undoubtable showmanship of strength. If you are a person who bodybuilds, your physique just isn't complete without a strong set of guns. Take note my friends. Take note. -Aaron, SacFitGuy
Cable Preacher Curls SFG
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Barbell Curl*
Lying Against Incline
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Arms: Biceps
Good for not only the biceps, but also good for the shoulders and core. Because you are facing the incline, you are essentially working against gravity. And add that to the weight you are already lifting on the barbell, you are getting a full thourogh arm workout.
This exercise gives you a lot of support to rests your arms while you are lifting. So because of this, the exercise concentrates all of your effort on your biceps. I'd say that if you have coordination problems, this exercise will be quite easy for you.
This exercise is a basic, yet effective way to get started with building your guns and learning the ins and outs of handling the weights, and becoming comfortable with the motions. This will also give you a chance to gauge your strengths and weaknesses. For those just starting out, start here.
This exercise requires a bit of coordination and strength, but I wouldn't say is at all difficult. You are in a seated upright position, giving you the leverage that you need to perform the motion safely and effectively.
Close-Grip EZ Bar Curl
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Concentration Curls
This one is very similar to the traditional barbell curl, but since your hands are closer together, rather than shoulder length like the traditional curl, all of your effort is being focused on your inner chest. Just think of the male cleavage.
Concentration curls are wonderful for the biceps and triceps, provides support via your thigh (and if you are doing it correctly, it would be about the area of your mid to lower thigh) with your elbow. It also provides just the right amount of leverage that you need to perform the exercise safely and effectively.
Dumbell Alt
Bicep Curl
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Dumbbell
Bicep Curl
Because you are using dumbbells instead of a barbell, you are able to perform the exercise without having one bicep compensating for the other. So there is no cheating. Each bicep has to perform movements on it's own. With a barbell, if one bicep gets tired, one arm can help the other. But not with the dumbbells.
Easy to do and very effective. Just like with all curls, make sure your back is straight, and drop your shoulders, using only the power of your biceps to lift. I like to stand up and do curls while I am watching television. Pick up what is considered to be a moderately heavy weight and try an get lost in the motion. It works.
Drag Curl
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This is an exercise of coordination. If you don't have muscles that are developed enough to pull off this motion, start off with one of the more basic exercises above. But once you get there, this exercise is VERY effective. Keep your back straight, keep your elbows to your side yet pushing them backward a bit at the same time, and curl the bar up your body, (about an inch or so away from touching it), beginning at your waist up to about your nipples, and then repeat by easing the bar down in a gliding motion, rather than a dropping one.