|
|
|
BICEPS
|
|
Strength
Conditioning/Weight Training Exercise Chart
|
|
EXERCISE
|
MUSCLE
GROUP
|
TYPE
|
FOCUS
|
EXECUTION
|
EQUIPMENT
|
Barbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Builds bicep mass and overall arm strength. | Curl while using a barbell. | Barbell |
| Cable Curl | Biceps | Machine
Open Chain Isolated Pull |
Used to chisel the biceps. | Similar to a normal curl, you do this exercise with a cable Machine . | Cable |
| Concentration Curl | Biceps | Free
Weights Open Chain Isolated Pull |
Will give your biceps a peak. | While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. | Dumbell |
Dumbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
An excellent bicep builder. | Similar to a barbell curl, you do this exercise with dumbells while standing or sitting. | Dumbell |
| Hammer
Curl |
Biceps | Machine
Open Chain Isolated Pull |
Works the brachialis muscle. | Similar to a normal curl, you hold the dumbell like you would a hammer, with the bar verticle. | Dumbell |
| Machine Curl | Biceps | Machine
Open Chain Isolated Pull |
Simulates a free weight barbell curl. | Similar to a normal curl, you do this exercise with a Machine instead of a dumbell. | Machine |
| Preacher
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Places emphasis on the lower section of your biceps. | While sitting and your arms laying top down, grip the handle and curl it towards your body. | Preacher Bench |
| Standing
Alternate Dumbell Curls |
Biceps | Free
Weights Open Chain Isolated Pull |
Works the both heads of bicep | Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus) | Dumbell |
