Biceps

Barbell Curl (Heavy)

The barbell curl (heavy) is a mass-building bicep exercise. Stand tall holding a barbell with an underhand grip, shoulder-width apart. Keep your elbows close to your sides and curl the bar up toward your shoulders, focusing on contracting your biceps. Lower the bar slowly with control. Use heavy weight while maintaining good form—no swinging or using your back.

3 sets of 6

Incline Dumbbell Curl

Incline dumbbell curls target the long head of the biceps for a deeper stretch and peak. Sit on an incline bench (about 45°), let your arms hang straight down with a dumbbell in each hand, palms facing forward. Curl the weights up while keeping your elbows back and stationary. Squeeze at the top, then lower slowly for a full stretch at the bottom.

3 sets of 8

Preacher Curl

Preacher curls target the biceps by eliminating momentum. Sit on a preacher bench with your upper arms resting on the pad and grip a barbell or EZ curl bar with palms facing up. Curl the weight up toward your shoulders, squeezing your biceps at the top. Lower the bar slowly and fully, keeping constant tension. Keep your upper arms fixed to the pad throughout the movement.