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Inner Bicep
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How To Perform Preacher Curl Machine
- With your chest leaning against the incline, grab the handle with both hands and place it on the incline.
- Keeping the upper body and elbow fixed, feel the contraction of the biceps and pull the handle up.
- At this time, make the most of the range of motion so that the forearm can be rolled up to the point where it is perpendicular to the ground.
- Slowly lower the handle, stopping just before the arm is fully extended.
How To Perform Cable Curl
- Hold the handle with your palm facing down and stand with your hands shoulder-width apart.
- Lift the weight by bending the elbows while attaching your upper arm to your body to restrict the movement.
- After contracting the biceps, slowly lower the arm to return to the ready position.
How To Perform Dumbbell Bicep Curl
- Set both feet shoulder-width apart, hold dumbbells in both hands.
- Lower your shoulders and attach your elbows to your body.
- Bend your arms with the thought of lifting the dumbbells only with your biceps.
- Keep your elbows fixed so that they do not move.
- Return to the position in step 1.
How To Perform Barbell Bicep Curl
- Stand with your feet shoulder-width apart, and hold the barbell slightly wider than your shoulder-width.
- Raise the barbell while fixing your elbow.
- Slowly lower the barbell while maintaining the movement of your elbows.
How To Perform Barbbell Preacher Curl
- With a barbell in both hands, lean your chest against the incline and place your arms on the incline.
- Keeping your upper body and elbows fixed, feel the contraction of your biceps and pull up the barbell.
- At this time, make the most of the range of motion so that the forearm can be rolled up to the point where it is perpendicular to the ground.
- Slowly lower the barbell, stopping just before the arms are fully extended.
How To Perform Incline Dumbbell Curl
- Sit on an incline bench holding a dumbbell in both hands.
- Hold your upper body still by fixing your shoulder blades fixed on the bench, and position the arms and dumbbells perpendicular to the floor.
- Bend your arms, thinking that you are lifting the dumbbells only with your biceps. (At this time, keep the elbow fixed so that it does not move.)
- Return to the starting position while straightening bent arms.
How To Perform Concentration Dumbbell Curl
- Sit on a bench with feet apart, dumbbell in one hand.
- Rest your elbow on the inside of your thigh, arm extended downward.
- Curl the dumbbell slowly upward while keeping the elbow fixed.
- Squeeze hard at the top for 1–2 seconds, then lower slowly.
Callisthenics
How To Perform Narrow Chin Up
- Grab the pull-up bar with an underhand grip (palms facing you), hands shoulder-width or closer.
- Engage your core and retract your shoulder blades.
- Pull your chest toward the bar, keeping elbows tucked to your sides.
- Slowly lower yourself to a full hang.
How To Perform Reverse Grip Chin Up
- Grip the bar reverse, hands slightly wider than shoulder-width.
- Engage your core, pull your chest up, and squeeze your biceps.
- Lower under control to a dead hang.
How To Perform Biceps Leg Concentration Curl
- Sit on a chair/bench with feet flat on the ground.
- Hold your leg in one hand.
- Rest your working arm’s elbow on the inside of your thigh (same side leg).
- Place your opposite hand on your knee or leg to keep balance.
- Slowly curl the weight upward toward your chest, squeezing your biceps at the top.
- Lower back down under control until your arm is fully extended.
- Repeat reps, then switch arms.
How To Perform Standing Biceps Curl Door Frame
- Stand beside a sturdy door frame.
- Grip the frame with one hand at about waist/hip level, palm facing toward you (underhand grip).
- Take a step back so your arm is straight and slightly pulling against the frame.
- Bend your elbow and curl yourself closer to the door frame, engaging your biceps.
- Slowly straighten your arm again to return to the start.
- Do reps, then switch arms.
How To Perform Doorway Biceps Curl
- Stand inside a doorway.
- Place both hands on the doorway frame at about waist to chest height, palms facing toward you (like gripping it from the inside).
- Lean back slightly, keeping your body straight, arms extended.
- Now pull your body toward the doorway using only your biceps—like doing a curl motion but with your body as resistance.
- Slowly return to the starting position (leaned back).
- Repeat for reps.
How To Perform Hammer Curl with Towel
- Sit on the floor, place a towel under both feet, and grab with your palm facing inward ends in your hands.
- Curl upward against leg resistance like a hammer curl.
- Curl upward, resisting with legs.
How To Perform Reverse Biceps Curl with Towel
- Sit on the floor, place a towel under both feet, and grab with your palm facing downward in your hands.
- Curl upward against leg resistance like a hammer curl.
- Curl upward, resisting with legs.
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