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BICEPS EXERCISES

INCLINE SEATED DUMBBELL CURL

MUSCLE GROUPS TRAINED

Primary: Biceps

Secondary: N/A

 

TECHNIQUE CUES

-Set bench on a slight incline

-Allow elbows to fully extend in bottom position

 

RECOMMENDED REP RANGE

10-20

 

PROXIMITY TO FAILURE

0-1 RIR

PREACHER CURL (EZ BAR)

MUSCLE GROUPS TRAINED

Primary: Biceps

Secondary: N/A

 

TECHNIQUE CUES

-Fully extend elbows in the bottom position

 

RECOMMENDED REP RANGE

10-20

 

PROXIMITY TO FAILURE

0-1 RIR

STANDING BICEPS CURL (CABLE)

MUSCLE GROUPS TRAINED

Primary: Biceps

Secondary: N/A

 

TECHNIQUE CUES

-Lock elbows to the body

-Control throughout the entire range

-Avoid any movement from the hips to gain momentum

 

RECOMMENDED REP RANGE

10-20

 

PROXIMITY TO FAILURE

0-1 RIR

STANDING BICEPS CURL (DUMBBELL)

MUSCLE GROUPS TRAINED

Primary: Biceps

Secondary: N/A

 

TECHNIQUE CUES

-Lock elbows to the body

-Control throughout the entire range

-Avoid any movement from the hips to gain momentum

 

RECOMMENDED REP RANGE

10-20

 

PROXIMITY TO FAILURE

0-1 RIR

STANDING BICEPS CURL (EZ BAR)

MUSCLE GROUPS TRAINED

Primary: Biceps

Secondary: N/A

 

TECHNIQUE CUES

-Keep elbows close by your torso

-Fully extend elbows in the bottom position

 

RECOMMENDED REP RANGE

10-20

 

PROXIMITY TO FAILURE

0-1 RIR

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