A list of mass building bicep exercises

2.  Stand with your feet shoulder
width apart, your back straight
and your core tight
 Hold a dumbbell in each hand
with your palms facing upwards
 Lower your arms down by your
sides, fully extended
 Keeping the elbows locked and
your upper arms straight, curl
the weight up towards your
shoulder until your forearm
touches your bicep
 Lower the weight slowly back
down to the starting position
Biceps Curl with Dumbbell

3.  Start on a bench with your feet
planted on the floor and your
back straight
 Hold a dumbbell in each hand
with your palms facing each
other
 Lower the weight to your sides,
and curl the weight slowly until
your palms are facing each other
 Squeeze the biceps slightly at the
top of the movement before
lowering the weight to the
starting position
Seated Bicep Curl with Dumbbell

4.  Stand with your knees slightly
bent, your core tight and your
back straight
 Hold a dumbbell in each hand
with your palms facing upwards
 Lower your arms down to the
sides of your body
 Curl the weight upwards towards
your shoulder, keeping the elbow
and upper arms still, until your
forearm touches your bicep
 Lower the weight in a controlled
manner to the starting position
Alternating Bicep Curl with Dumbbell

5.  Set up with your feet shoulder width
apart, your core tight and your knees
slightly bent
 Grab the barbell with your palms facing
upwards, roughly shoulder width apart
 Start with the bar around your thighs with
the arms hanging down fully
 Using only your elbow, curl the weight up
towards your upper chest
 Pause briefly at the top of the movement
before lowering the weight to the starting
position
 Try not to involve your hips or back in the
movement. If you’re struggling to curl the
bar then move to a lower weight. This
movement can also be performed with an
EZ bar or dumbbells if there is no barbell
available.
Bicep Curls with Barbell

6.  Set up with your feet shoulder
width apart, a slight bend in the
knees and a tight core
 Hold a dumbbell in each hand
with your palms facing each
other
 Extend the arms fully at the side
of your body
 Keeping your elbows locked and
your upper arms beside your
body, curl the weight towards
your shoulders
 Lower the weight in a controlled
manner to the starting position
Bicep Hammer Curl with Dumbbell

7.  Adjust the sat so that your arms are
level with the top of the bench
 Hold a dumbbell in each hand with
your palms facing up
 Rest your arms on the bench and
extend them fully toward the floor
 Curl the weight towards your head,
keeping your arms against the bench
throughout
 Pause briefly at the top of the
movement before lowering the
weight to the starting position
 This movement can also be
performed with the barbell or cable
machine, and it can also be
performed one arm at a time
Two-Arm Preacher Curl with Dumbbell

8.  Set up with your feet shoulder
with apart, a slight bend in your
knees and a tight core
 Grab the EZ bar with a narrow
grip on the innermost part of the
bar
 Lower your arms fully until
they’re against your thighs
 Curl the bar towards your chest,
keeping your upper arms straight
 Pause briefly at the top of the
movement before lowering the
weight in a controlled manner
Close Grip EZ Bar Curl with Barbell

9.  Set up with a tight core and a
slight bend in the knees, feet
shoulder width apart
 Hold the barbell with your hands
roughly 12 inches apart and your
palms facing upwards
 Lower your arms until they are
against your thighs
 Curl the bar up towards your
chest, keeping the upper arms
straight and the torso still
 Pause briefly at the top of the
movement before returning to
the starting position
Close Grip Standing Bicep Curls with Barbell

10.  Set up on a flat bench with your
legs spread apart and your feet
flat on the floor
 Hold a dumbbell in each hand
with your palms facing upwards
 Press your elbow against your
inner thigh and curl the
dumbbell up towards your chest
 Return the weight the starting
position in a controlled manner
 Repeat for the desired number of
reps before switching arms
Concentration Curls with Dumbbell

11. H T T P : / / T A K E F I T N E S S . N E T / T H E - B E S T - B I C E P -
E X E R C I S E S - F O R - M A S S /
I M A G E S V I A H T T P : / / D B . E V E R K I N E T I C . C O M /
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