Biceps- Barbell/EZ Bar

Barbell Curls-

EZ Bar Curls-

Barbell / EZ Bar Reverse Curls-

21's-

Biceps- Dumbbell

Seated Dumbbell Curls-

Concentration Curls-

Incline Dumbbell Curls-

Hammer Curls-

Zotman Curls-

Biceps- Cable

Single Arm Cable Curls-

Single Arm Rev. Curls-

Alternating Cable Curls-

Biceps- Plyomectrics

Pull-Ups-

Chin-Ups-

Biceps- Stretches

Wrist Extensions-

Biceps Brachii

The Biceps Brachii muscle is on the anterior part of the upper arm which is responsible for bending the arm at the elbow. It consists of a Long Head on the inside of the arm and a Short Head on the outer side. The upper biceps also connect to the shoulder joint.

Muscle Geography

This muscle can be divided into four sections; upper, lower, inner and outer. By curling and bringing your elbows slightly out in front of your torso you will activate the upper bicep that connects to the shoulder. When you curl or reverse curl with elbows strictly at the sides of your torso you will target the lower bicep near the anterior side of the elbow joint. Wide grips work the inner bicep while close grips work the outer bicep.

Dangerous Motions