To stretch your shirtsleeves and make the most of arm workouts, you need to build three-dimensional muscle by working through dedicated triceps exercises and biceps exercises. That’s true whether you’re using adjustable dumbbells at home or taking advantage of a full gym setup.
In tandem with back exercises, shoulder exercises, and chest exercises—crucial components to push day and pull day routines—you can build upper body strength, size, and definition that would make Mark Wahlberg and Vin Diesel proud.
Barbell Curl
Here’s a detailed breakdown of the Conventional Barbell Curl, accompanied by an AI‑style image to showcase proper form:
Barbell Curl – Step-by-Step Guide
Primary Muscles
- Targets the biceps brachii, with secondary engagement of the brachialis and forearm flexors.
Setup & Starting Position
- Stand with feet hip‑to‑shoulder width apart, knees slightly bent, core engaged.
- Grip the barbell with a shoulder‑width underhand (supinated) grip, palms facing up. Arms fully extended, bar resting near thighs.
Execution
- Keep elbows pinned to your sides. Without swinging or shifting your torso, curl the barbell upward by flexing your elbows. Keep upper arms stationary.
- Curl until the bar reaches shoulder height (or slightly above), pausing briefly and squeezing the biceps.
- Lower the bar in a controlled manner back to the starting position, maintaining tension and avoiding swinging.
Key Technique Tips
- Keep strict form: Avoid body sway or momentum (“body English”). Focus on elbow action only.
- Maintain tension: Stop an inch or two below the shoulders at top to preserve muscle engagement.
- Posture matters: Shoulder blades should be retracted and chest lifted for full ROM and muscle breathability .
- Grip width affects emphasis:
- Shoulder-width = balanced development
- Narrow grip = greater long-head (peak) focus
- Wide grip = more short-head (inner arm) emphasis.
Benefits of the Barbell Curl
- Allows heavier loads, driving arm growth.
- Improves grip strength by engaging forearms under load.
- Simple and accessible — requires only a barbell.
Concentration Curls
- How To Do Concentration Curls:
- Sit on the end of a flat bench, legs open in a v shape, dumbbell between your legs.
- Pick up the dumbbell in one hand and rest your elbow on the inside of your thigh. The opposite hand should rest on your other thigh for support.
- Grab the dumbbell, palm facing forward. Tighten your core and keep your chest up.
- Curl the dumbbell up to your chest, keeping the wrist in a neutral position throughout.
- Squeeze your bicep at the top of the rep before lowering the dumbbell back to the starting position.
- Repeat for 8-12 reps, then switch arms.
- We recommend performing three sets, resting for 1 minute between sets for recovery.
Hammer Curls
- How To Do Hammer Curls:
- Pick an appropriate set of dumbbells and stand with your arms by your side, holding them in a neutral grip (palms facing thighs).
- Brace your core, keeping your chest up and shoulders back. Curl the dumbbells up, bending at the elbow, moving only your forearms, and keeping your elbows tucked into your sides.
- Bend your elbows as far as possible until your thumbs are close to the shoulders, palms still facing in.
- Squeeze your biceps, pausing for a second, before lowering back to the starting position.
- Repeat for 8-12 reps for three sets.
Preacher Curl
- How To Do A Preacher Curl:
- Set up the preacher curl machine, adjusting the height of the seat so the top of the pad sits just below your chest when seated. Make sure the EZ bar is placed in the rack with a suitable weight you can curl for the prescribed rep range.
- Sit on the machine, facing it. Press your torso into the pad, and reach over to unrack the EZ bar.
- Grip the EZ bar shoulder width apart, palms facing up. Rest your upper arms on the front of the pad, feet in contact with the floor.
- Bend your elbows and curl the EZ bar up to your shoulders. Pause at the top, squeezing your biceps. Note: Your forearms should be the only thing moving in this exercise.
- Lower back down to start position, arms fully extended.
- Repeat for 8-12 reps for three sets.
High Cable Bicep Curl
- How To Do The High Cable Bicep Curl:
- On a cable crossover station, attach the stirrup handles to both pulleys, which should be set to the highest tower height.
- Stand in the middle of the station and take hold of the handles, arms extended so your body forms a ‘T’ shape.
- Stand with feet directly under your hips (or, if you prefer, take a staggered stance). Brace your core to stabilize your body.
- Curl the cables in, bending both forearms simultaneously, aiming to get your hands to your ears. Make sure your elbows stay back, in line with your body.
- Squeeze at the top of the rep before curling back to the starting position.
- Repeat for 8-12 reps for three sets.