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Outer Bicep

Gym
Callisthenics

Gym

How To Perform Barbell Standing Close Grip Curl

  1. Grip the barbell narrow, palms up.
  2. Curl bar toward chest.
  3. Lower slowly with control.
  4. Don’t lean back, use strict form.

How To Perform Behind-the-Back Cable One Arm Curl

  1. Set the cable pulley to the lowest position.
  2. Stand sideways to the machine, grab the handle with the arm farthest from the cable (so the cable crosses behind your back).
  3. Keep your arm behind your back, elbow straight down.
  4. Curl the handle forward by bending at the elbow.
  5. Squeeze your biceps at the top.
  6. Slowly lower back to the starting position.
  7. Keep your shoulders still; only your elbow should move.
  8. Stand tall, don’t lean forward.

How To Perform Dumbbell Incline Hammer Curl

  1. Sit on an incline bench (30–45°), arms hanging fully extended with dumbbells, palms facing each other.
  2. Curl dumbbells upward, elbows still.
  3. Squeeze at the top.
  4. Lower slowly to full stretch.
  5. Muscles Worked: Biceps long head, brachialis.
  6. Full stretch at the bottom makes this very effective.
  7. Don’t lift your shoulders off the bench.

How To Perform Close Grip Curl

  1. Hold cable/barbell/dumbbells with hands close (4–8 inches apart).
  2. Curl upward with elbows tight.
  3. Lower slowly.
  4. Focus on squeezing inner biceps.

How To Perform Hammer Curl

  1. Stand upright, dumbbells at sides, palms facing inward (neutral grip).
  2. Keep elbows close to the torso.
  3. Curl dumbbells upward while keeping palms facing each other.
  4. Stop just before the dumbbells touch your shoulders.
  5. Slowly lower back down.
  6. Muscles Worked: Brachialis, brachioradialis, biceps.
  7. Don’t swing the body.
  8. Keep wrists neutral (don’t bend).

Callisthenics

How To Perform Incline Close Grip Push-up

  1. Same as incline push-up, but place hands close together (about 6–8 inches apart).
  2. Lower chest toward the bench while keeping elbows tucked near ribs.
  3. Push back up, focusing on triceps.
  4. Keep elbows tight, don’t flare.
  5. Go slow for more control.

How To Perform Bodyweight Seated Single Arm Concentration Curl

  1. Sit on a chair, feet flat.
  2. Place one arm between your knees, palm facing up.
  3. Push your arm upward against the resistance of your opposite hand or leg.
  4. Squeeze biceps at the top.
  5. Slowly lower your back while keeping tension.
  6. Use the opposite hand/leg to adjust resistance.
  7. Keep elbow locked in position for strict form.

How To Perform Doorway Biceps Curl

  1. Stand inside a doorway.
  2. Place both hands on the doorway frame at about waist to chest height, palms facing toward you (like gripping it from the inside).
  3. Lean back slightly, keeping your body straight, arms extended.
  4. Now pull your body toward the doorway using only your biceps—like doing a curl motion but with your body as resistance.
  5. Slowly return to the starting position (leaned back).
  6. Repeat for reps.

How To Perform Standing Biceps Curl Door Frame

  1. Stand beside a sturdy door frame.
  2. Grip the frame with one hand at about waist/hip level, palm facing toward you (underhand grip).
  3. Take a step back so your arm is straight and slightly pulling against the frame.
  4. Bend your elbow and curl yourself closer to the door frame, engaging your biceps.
  5. Slowly straighten your arm again to return to the start.
  6. Do reps, then switch arms.

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