Biceps Exercise: Close-Grip EZ-Bar Curl

ez-bar-close-grip-curl

Type Resistance
Target (primary) Biceps Target (secondary) Forearm
Equipment Barbell: EZ bar Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed? Stand upright holding an EZ-bar with a close suppinated grip while keeping your elbows close to your torso. Curl the bar upward by contracting your biceps and keeping yoour upper arms still while you exhale. When the bar is at shoulder level and your biceps are fully contracted, slowly return to starting position as you inhale.

See the full biceps workout here.

[end]What’s your favorite biceps exercise? [/end]

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Biceps Exercise: Hammer Curl

Hammer Curl

Type Resistance
Target (primary) Biceps
Target (secondary) Forearm
Equipment Dumbbells Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Unilateral

How is it performed? Stand/sit with your torso upright and arms down by your side, palms facing in. Keep your upperarm still, exhale and use you biceps muscle to raise the dumbbell to shoulder level then return to starting position

The exercise can be performed either standing or sitting, and alternating between left and right or simultaneously.

See the full bicep workout here.

[end]What’s your favorite biceps exercise? [/end]

Bicep exercise: Biceps Curl

Biceps curl gif

Type Resistance
Target (primary) Biceps Target (secondary) Forearm
Equipment Dumbbells Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Stand with a dumbbell in each hand, arms straight down and palms facing in.
  • Keep your upper arms still as you exhale and contract your biceps until your forearms are vertical and your palms are in front of your shoulders.
  • Slowly lower to starting position as you inhale.

The exercise can be done with both arms simultaneously or alternating.

See the full arm workout here.

[end]What’s your favourite biceps exercise? [/end]