5 EXERCISES TO DEVELOP YOUR BICEPS

When I started bodybuilding at 18 in a friend's garage (Jean-Marc if you read me!), I remember from the top of my 68 kg only wanting one thing! Take arms and pecs (ok that makes 2)! The "t-shirt muscles" as he called them! However, he told me: "girls mainly look at the buttocks and the abs, you will see that will change". I can only agree with him today. Nevertheless, the biceps and arms are still and always part of the muscles that we want to develop as a priority when we start bodybuilding. Probably because I worked tirelessly on them when I started, the arms now represent one of my "strengths" (too bad the pectorals aren't the same!) Anyway, qualified coach of state, establish a top 5 of the best exercises to develop your biceps.

Bicep exercises

The exercises listed here are complementary because they allow you to work different parts of the biceps and forearm from several angles. We have also made sure to vary the resistance by offering movements with dumbbells, pulley and bar. The goal is not necessarily to do everything during the same training. It is advisable to choose 2-3 exercises that you will integrate into your session. As part of an “arm” session, it is preferable to select 3 biceps exercises then 3 triceps exercises. This will be more than enough if you use good technique and a suitable load. In order to start with some notions of repetitions and series, we will use a classic pattern of 3-4 series with 8-12 repetitions per exercise, keeping a rest time between 30sec and 1mn30 depending on its level. Indeed, small muscles will recover faster than large ones!

– Starting position and execution of the inclined curl

Sitting on a bench inclined at 45 degrees, keep your back in contact with the bench but your head lifted, your feet firmly planted on the ground, a dumbbell in each hand in a supine grip (i.e. the palm of the hand facing forward ), it is a question of performing a bending of the elbows by bringing the dumbbells to the level of the shoulders. The elbows should not move forward during the movement and the arms should never be stretched at the bottom of the movement at the risk of placing the biceps in a weak position.

 

Incline biceps curl movement

Exercises to develop your biceps arm position

Exercises to develop wrist biceps

Exercises to develop your biceps elbow position

– Key Points of Incline Curl

Open rib cage and retracted shoulder blades

The elbows are fixed and do not move forward during the movement

The arms are never hyper tense at the bottom of the movement

Wrists must not be broken

Hammer Curl

– Starting position and execution of the Hammer Curl

Standing, feet apart hip width apart, in a solid position for the body with the buttocks and abs sheathed, the back straight, the arms along the body with the dumbbells in the hands in neutral grip (palms towards the legs ), it is a matter of bringing the dumbbell to shoulder level without advancing the elbows forward, then returning to the initial position.

 

Hammer curl biceps movement

exercises to develop your biceps hammer curl shoulder position

exercises to develop your biceps hammer curl back position

exercises to develop your biceps hammer curl elbow position

– Key points of the Hammer Curl

Do not move your elbows

Gain your stomach and buttocks to gain stability

The arms are never hyper tense at the bottom of the movement

EZ bar desk curl

– Starting position and execution of the EZ Barbell Curl

Sitting in front of the desk, hands shoulder-width apart, the bar in the hands supinated (palms facing the sky), arms on the desk, it is a question of performing a flexion of the elbows in order to bring hands at shoulder height. Be careful not to extend your arms completely at the end of the movement to avoid any injury.

 

movement biceps curl desk bar ez

exercises to develop your biceps curl desk starting position

exercises to develop your biceps curl desk back position

exercises to develop your biceps curl desk arm position

– Key points of the EZ Bar Curl desk

Keep your back straight

Place your arms well on the desk

Do not extend your arms completely at the end of the movement

Try to keep a continuous tension in the bices ps and not necessarily raise the bar as close to you as possible

Push lightly into the ground with the feet to gain stability

EZ Bar Reverse Curl

– Starting position and execution of the Reverse Curl on the EZ bar

Standing, feet hip-width apart, in a solid position for the body with the glutes and abs sheathed, the back straight, the hands on the bar in pronated grip (that is to say the palms of the hands towards your legs), it involves bending the elbows without moving them forward.

 

reverse biceps curl movement ez bar

exercises to develop your biceps reverse curl back position

exercises to develop your biceps reverse curl arm position

exercises to develop your biceps reverse curl elbow position

– EZ Bar Reverse Curl Key Points

Do not move your elbows

Keep your back straight with your shoulder blades retracted

Do not extend your arms completely at the end of the movement to avoid any injury

Low pulley biceps curl

– Starting position and execution of the Biceps Curl with the low pulley

Standing, feet hip-width apart, in a solid position for the body with the glutes and abs sheathed, the back straight, the hands on the bar in a supine grip (i.e. the palms of the hands facing down). sky), it is a question of performing an elbow flexion. You have to keep your elbows fixed close to your body and never break your wrists. Be careful, when it comes to grabbing the bar, squat down by bending your legs.

 

Movement Biceps Curl Low Pulley

exercises to develop your biceps curl pulley starting position

exercises to develop your biceps curl pulley position machine

exercises to develop your biceps curl pulley wrist position

– Key points of the low pulley biceps curl

Straight back

Don't break wrists

Crouch to take the bar

Do not move your elbows