Workouts for Bicep Muscles

The following exercises will educate you on some basic workouts for bicep muscles. Enjoy!

Dumbbell Curls

To perform this exercise stand up and grab two dumbbells of desired weight with an underhand grip.
With your arms extended let the dumbbells rest by the side of your thighs.
When you are ready alternately lift each dumbbell with your elbows locked in until the dumbbell makes contact with your body. Then slowly bring the dumbbell back to its original position and repeat the process with your other arm. Repeat this exercise as needed.
Make sure your back is straight and your elbows are locked in and touching the sides of your body the whole time when performing this exercise.

Tip: You can also perform dumbbell curls while sitting on an inclined bench (anywhere from 70-90 degrees inclined) to change up your bicep workout. Also you can you use an overhand grip to workout out more of your forearms along with your biceps.

Barbell Curls

To perform this exercise stand up and grab a barbell of desired weight with an underhand grip.
Grip the bar at about the same width as your shoulders and have the barbell rest by the front of your thighs.
When you are ready, with your elbows locked in and touching your sides, lift the barbell until it makes contact or comes close to making contact with your chest. Then slowly bring the barbell back down to its original position. Repeat the exercise as needed.
As with the dumbbell curls, make sure your back is straight and your elbows are locked in and touching the sides of your body the whole time when performing this exercise.

Tip: Like with dumbbell curls, you can you use an overhand grip to workout out more of your forearms along with your biceps.

Concentration Curls

To perform this exercise grab a dumbbell of desired weight and sit down on the edge of a bench.
Bend over and with the dumbbell in your left hand rest your left elbow on the inside of your left thigh.
With your elbow locked in place, lift the dumbbell until it touches or comes close to touching your left shoulder. Then slowly bring it back to its original position.
Repeat the procedure with your right arm. Repeat the exercise as needed.

Preacher Curls

To perform this exercise, grab a barbell of desired weight and rest it on rack of the preacher curl bench.
Sit down on the preacher curl bench and adjust the seat’s height so that the elbow pad is about the same height as the middle of your chest.
When you are ready lean forward until your chest is touching the elbow pad and rest your elbows on the elbow pad. Grip the barbell with an underhand grip at about the same width as your shoulders and lift the barbell until it comes close to your chin and then slowly bring it back down to its original position. Repeat the exercise as needed.
Make sure your chest and elbows are always touching the elbow pad when performing this exercise.

These are just a couple of basic bicep workouts that should help get you started. For other workouts click basic workouts.

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