top of page

B I C E P S

Biceps 2.png

  Video - Picture

Single Arm Cable Curls.png

Alternative Exercises

Instructions

1. Attach a Single Arm Grip to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the pulley with your right arm fully extended while grabbing the arm grip with the palm of your hand facing forward. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the arm grip, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arm should remain stationary (not moving) and your elbow should be kept next to your torso throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the arm grip all the way up until your forearm touches your biceps. Only your forearm should be moving up with the arm grip while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grip back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Single Arm Cable Curls
Biceps 2.png

  Video - Picture

Single Arm Rope Cable Curls.png

Alternative Exercises

Instructions

1. Attach a Rope that’s been tied into a knot to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand tall just a couple of feet away from the pulley with your right arm fully extended while grabbing the end of the rope in a neutral grip, with the palm of your hand facing inward. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the end of the rope, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arm should remain stationary (not moving) and your elbow should be kept next to your torso throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the rope all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inward). Only your forearm should be moving up with the rope, while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the rope back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Single Arm Rope Cable Curls
Biceps 2.png

  Video - Picture

Single Arm High Cable Curls.png

Alternative Exercises

Instructions

1. Attach a Single Arm Grip to a pulley machine or a cross cable machine then raise it up so it’s on the same level as your head. Select your desired resistance to be used then stand about an arm’s length away from the pulley, with your right arm held high and fully extended at your front, while grabbing the arm grip in an underhand grip with the palm of your hand facing up. Make sure you stand far enough from the pulley that your arm is kept under constant tension once you’ve grabbed the arm grip, and always maintain a straight & upright posture while performing this exercise. 2. Keep your right upper arm in a stationary position (not moving) and parallel to the floor, with your elbow pointing forward throughout the entire movement. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your right arm’s biceps muscle to curl the arm grip all the way towards your shoulder until your forearm touches your biceps. Only your forearm should be moving back and forth with the arm grip, while keeping your upper arm stationary and parallel to the floor throughout the entire movement. 4. Squeeze in your biceps muscle as hard as you can, then slowly bring the arm grip back to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. 6. Switch arms and legs positions then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if the weight is too heavy that it’s pulling your entire body towards the machine, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to feel your shoulders muscles getting slightly engaged to keep your arm held up, and it’s normal for you to feel your legs and core muscles getting engaged to keep your body stationary without being pulled towards the machine.

Single Arm High Cable Curls
Biceps 2.png

  Video - Picture

Rope Cable Curls.png

Alternative Exercises

Instructions

1. Attach a Rope to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a couple of feet away from the machine with your arms fully extended while grabbing the rope from both ends in a neutral grip, with the palms of your hands facing each other. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the rope, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the rope all the way up until your forearms touches your biceps. Only your forearms should be moving up with the rope, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the rope back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Rope Cable Curls
Biceps 2.png

  Video - Picture

Straight Bar Cable Curls.png

Alternative Exercises

Instructions

1. Attach a Straight Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the bar from both ends in an underhand grip, with the palms of your hands facing forwards. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Straight Bar Cable Curls
Biceps 2.png

  Video - Picture

EZ Bar Cable Curls (Wide Grip).png

Alternative Exercises

Instructions

1. Attach an EZ Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the outside curved sides of the bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar, and with the palms of your hands facing forward. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

EZ Bar Cable Curls - Wide Grip
Biceps 2.png

  Video - Picture

EZ Bar Cable Curls (Close Grip).png

Alternative Exercises

Instructions

1. Attach an EZ Bar to the lowest point of a pulley machine or a cross cable machine then select your desired resistance to be used. Stand about a foot away from the machine with your arms fully extended while grabbing the middle/narrow curved part of the bar in an underhand grip, with your hands slightly titled inwards due to the shape of the bar, and with the palms of your hands facing forward. Make sure you stand far enough from the pulley that your arms are kept under constant tension once you’ve grabbed the bar, and always maintain a straight & upright posture while performing this exercise. 2. Your upper arms should remain stationary (not moving) and your elbows should be kept next to your torso throughout the entire movement. Place your right foot a bit backward, and your left foot firm at your front. This will be your starting position. 3. Use your biceps muscles to curl the bar all the way up until your forearms touches your biceps. Only your forearms should be moving up with the bar, while keeping your upper arms stationary and your elbows close to your torso throughout the entire movement. 4. Squeeze in your biceps muscles as hard as you can, then slowly bring the bar back down to its starting position while keeping your biceps muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by using the rest of your body to help you curl the weight. Lower down the weight resistance if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

EZ Bar Cable Curls - Narrow Grip
Biceps 2.png

  Video - Picture

Standing Single Arm Dumbbell Curls.png

Alternative Exercises

Instructions

1. Stand tall while grabbing a dumbbell in your right hand with your arm fully extended by your side, and with the palm of your hand facing forward. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Keep your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Standing Single Arm Dumbbell Curls
Biceps 2.png

  Video - Picture

Standing Single Arm Hammer Curls.png

Alternative Exercises

Instructions

1. Stand tall while grabbing a dumbbell in your right hand held in a neutral grip, with your arm fully extended by your side and with the palm of your hand facing inwards. Your other non-lifting hand should be at your side grabbing your waist to give you some balance, or just kept in a neutral state by your side. Keep your feet at about hips width apart, and always maintain a straight & upright posture while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps while maintaining a neutral grip (palm facing inwards). Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists, shoulders and/or lower back injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to swing the weight up or cheat by using the rest of your body to help you curl the weight. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without cheating with your body, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest, trapz and lower back muscles getting slightly engaged while performing this exercise.

Standig Single Arm Hammer Curls
Biceps 2.png

Alternative Exercises

  Video - Picture

Seated Single Arm Dumbbell Curls.png

Instructions

1. Pick a pair of Dumbbells and sit comfortably on a military bench or a utility gym chair with your arms fully extended hanging down at your sides, and with the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart, and always maintain a straight & upright torso while performing this exercise. This will be your starting position. 2. Use your right arm’s biceps muscle to curl the weight all the way up until your forearm touches your biceps. Only your forearm should be moving up with the weight while keeping your upper arm stationary and your elbow close to your torso throughout the entire movement. 3. Squeeze in your biceps muscle as hard as you can, then slowly bring the weight back down to its starting position, while keeping your biceps muscle fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms then perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any biceps, forearms, wrists and/or shoulders injury. A proper weighted dumbbell that is not too heavy should have you mostly engage your biceps muscles -as it should- without tempting you to cheat by swinging the weight up. Pick a lighter dumbbell if you ever felt that you can’t properly curl the weight without swinging it, or if you can’t properly execute a full range of motion with full extension & full contraction. It is normal for you to also feel your chest and trapz muscles getting slightly engaged while performing this exercise.

Seated Single Arm Dumbbell Curls