BarbellIsolation
Barbell curl
6–10 reps recommended
- Grip the bar at shoulder width, palms up.
- Curl it up while keeping your elbows by your sides.
- Lower slowly; don't swing your back.
Loading…
Biceps
The front of the upper arm, trained by curling.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Arm circles10 each way
Big slow circles to loosen the shoulders and elbows.
- Forearm rotations10 each way
Elbows bent at your sides, turn your palms up and down.
- Light band curls15 reps
Easy curls with a light band to get blood into the arms.
Pick 1 of these 7 exercises
EZ-barIsolation
EZ-bar curl
6–10 reps recommended
- Hold the EZ-bar on the angled grips.
- Curl up with your elbows by your sides.
- The angled grip is easier on the wrists than a straight bar.
DumbbellsIsolation
Dumbbell curl
6–10 reps recommended
- Stand with a dumbbell in each hand, palms facing forward.
- Curl both up without swinging your body.
- Lower slowly until your arms are straight.
DumbbellsIsolation
Incline dumbbell curl
6–10 reps recommended
- Lie back on a bench set to about 45°, arms hanging straight down.
- Curl up without moving your upper arms forward.
- The stretch at the bottom is the point of this exercise.
BarbellIsolation
Preacher curl
6–10 reps recommended
- Rest the backs of your upper arms on the preacher pad.
- Curl up, then lower until your arms are almost straight.
- Go slow at the bottom; don't let the weight drop.
CableIsolation
Cable curl
6–10 reps recommended
- Attach a straight bar to a low pulley.
- Curl up while keeping your elbows still.
- The cable keeps tension on your biceps through the whole rep.
CableIsolation
Single-arm curl
Options: Cable (shown) or a dumbbell
6–10 reps recommended
- Hold a single handle on a low pulley, or one dumbbell.
- Curl up while keeping your elbow still at your side.
- Start with your weaker arm and match its reps with the stronger one to fix imbalances.