The 30-Minute Dumbbell Biceps Workout: How It Works. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do four rounds of the circuit in total. Outer Bicep Workout (How To Build Peak) 7 Best Exercises. Learn how to work outer biceps with hand, forearm, & elbow position. Plus 7 exercises to build bicep peaks complete outer bicep workout.Alright, today we're grabbing some dumbbells and going over some bicep curls that you probably have never done before, and then a few that you definitely hav...Stand with your feet about shoulder-width apart, abs braced, and shoulders pulled down and back. Your arms should be straight. Without using your legs or back to lift the weight, bend your elbows and curl the bar up to your shoulders. Extend your arms, lower the bar, and repeat. 5.Dumbbells are one of the most versatile pieces of workout equipment you can have at your disposal. They may not look as impressive as weight machines — or even barbells — but a pai...Learn the science behind the best exercises to grow your biceps, including chin-ups, incline curls, concentration curls and reverse EZ bar curls. Find out how to target the long head, short head and …Keep your elbows glued to your sides throughout the movement. 3. Incline dumbbell curls. 4 sets of 10 reps; rest 15-20 seconds between sets. Marfred Suazo. Begin seated with your back flat against ...Hold the dumbbells by your sides in your hands, with your palms facing the ceiling. Curl the weights slowly, bending your elbows as you go while keeping them close to your body. Stop when you hit ...Water aerobics is a fun and effective way to get in shape while enjoying the benefits of being in the water. It’s a low-impact workout that is suitable for all ages and fitness lev...10 Best Long Head Bicep Exercises 15 Best EZ Curl Bar Exercises Best Science Based Triceps Exercises For All 3 Heads. Spider Curls. Spider curl can be performed on an inclined bench or a preacher bench. Performing a spider curl with a little wider grip can be more challenging than it looks, which is why many lifters skip it.The 30-Minute Dumbbell Biceps Workout: How It Works. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do four rounds of the circuit in total.Do the best Biceps Exercises with Bodylastics Resistance, Exercise Bands to build size on your arms. You have never trained your Biceps like this!Using a controlled motion, lower the dumbbell toward the floor. Stop when your elbow joint is halfway extended, and your arm is parallel with the floor. Squeeze your bicep and curl the dumbbell back to your chest. That’s one rep. Using the top half of the curl will focus the contraction on your short head bicep.Jun 1, 2021 · Grip the end of the band in each hand. If you have a band with handles, grip them. Place your arms at your sides with your palms facing out and up, and your elbows glued to your sides. Bend your ... How to Use These Workouts. Perform one dedicated arm workout per week, preferably on a Friday or Saturday. Your arms get hit adequately in chest, shoulder, and back workouts earlier in the week, so doing two rounds isn't necessary! Perform Workout 1 once a week for 4-6 weeks, then move to Workout 2. Keep going until you get through …Feb 8, 2013 · Experienced Beginner Bicep Workout Routine. Frequency - 2 workouts per week, with at least 2 rest days between workouts. Duration - 3 to 4+ months. Focus - Build strength and learn more about how body handles additional training volume. Approach - Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set. May 16, 2022 · Hold a dumbbell in your hands at each of your sides with your palm facing one another. Hold your upper arm still and curl the weight up while contracting your biceps until the dumbbells are at shoulder height. Make sure your thumbs face up to your shoulders the whole time. Lower the dumbbells back down to your sides. 12 Dumbbell Biceps Exercises. Here are the 12 best dumbbell bicep exercises that you can mix into your arm day or whatever workout split routine you are …Stand with feet shoulder-width apart and knees slightly bent. Bend forward until your spine is at about a 45-degree angle to the floor. Hold the barbell with both hands with arms straight. Slowly ...Nov 25, 2019 · Hold the barbell with your arms at your side, palms facing out. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell. Hold ... Aug 17, 2023 · The Big Biceps Building Exercises. STANDING DUMBBELL CURL. Why: In a biceps-focused list like this, you can’t leave out the classic dumbbell curl. So we didn’t. It's everything you ... STANDING BARBELL CURL. CONCENTRATION CURL. DUMBBELL PREACHER CURL. CRUCIFIX CURL. With that said, you can adopt a unique lifting approach that’ll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. It’s called the ESP (x)2™ Training System Approach: E = Eccentric (focus on the negative contraction of the exercise to create both mechanical tension and muscle damage)Muscles Targeted: Biceps Brachii (Long Head & Short Head) Overview: If the Barbell Bicep Curl isn't part of your arm workout, now is the time to include it. Being one of the best exercises for developing muscle mass in the biceps, the utilisation of the barbell allows both arms to work together, shifting more weight during each rep.The best bicep exercises to build stronger and bigger biceps! Five of the best bicep exercises with dumbbells, including standing dumbbell curls, hammer curls and eccentric curls. This workout is a complete bicep burnout to build strong, defined biceps and upper arms.Jan 8, 2024 · Coach’s Tip: Lean back slightly and allow your arm to drift a bit forward in front of your torso. Sets and Reps: Do 3 or 4 sets of 8 to 10 reps. 5. Chin-Up. Why Do It: The chin-up is a ... However, one of the most underrated biceps exercises is a chin-up. The chin-up is a dual-threat exercise, meaning it's a great back and biceps movement. In fact, according to research, the chin-up is as effective at targeting the lats as a regular pull-up 3. The key is hand positioning.Nov 25, 2019 · Hold the barbell with your arms at your side, palms facing out. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell. Hold ... Hold your upper arms stationary with your hands facing up and your elbows next to your torso. Curl the weight while you contract the bicep until the bar is at your shoulders. Bring the curl bar back to the starting position in a slow and controlled movement. Repeat for the desired amount of repetitions.The no-equipment Biceps workout is perfect for those days when all you have is a little space, a little time and yourself. Plus, it is the perfect workout for those beginning to work on their bicep strength after injury or a long lay-off. Add EC and it can become quite the challenge. Extra Credit: 4 sets each exercises.The table below lists the seven best long head bicep exercises that will help you gain tremendous growth in your arms. Long Head Bicep Workout. Exercise. Set x Reps. Chin-Ups. 2 sets x 10-15 reps + 1 AMRAP. Alternating dumbbell curls or Hammer Curls. 10 reps, 8 reps, 6 reps (pyramid style) (max weight)Sep 15, 2022 · Keep your abs tight. Drive your shoulder blades into the bench. Lower the weight and squeeze your triceps to create tension. Keep your wrists strong and maintain a 90 to 92 degree angle an inch ... Grab a dumbbell in each hand with a neutral/hammer grip and rest your arm against the bench with your arm extended fully down. Keep your arms on the bench as you slowly curl the dumbbells towards your shoulder. Hold for a count, squeeze and isolate your biceps. Do 8-12 and 3–4 sets.Jul 26, 2023 · Below, we cover the top 14 best bicep workouts in depth. 1. Dumbbell curl. Dumbbell curls (also known as DB curls) are a staple of most biceps workouts. DB curls primarily target the biceps brachii, working both long and short heads to build bicep muscle mass and improve aesthetics. Research sponsored by the American Council on Exercise evaluated eight common biceps exercises to determine which ones were most effective. They looked at the following exercises: Cable curl ...Grab a dumbbell in each hand with a neutral/hammer grip and rest your arm against the bench with your arm extended fully down. Keep your arms on the bench as you slowly curl the dumbbells towards your shoulder. Hold for a count, squeeze and isolate your biceps. Do 8-12 and 3–4 sets.Nov 23, 2023 · Continue curling the bar until your forearms are nearly vertical and the bar is close to your chest. Squeeze your biceps at the top of the movement for a second to maximize the contraction. Lower the barbell back to the starting position with control. Repeat the movement for the desired number of repetitions. 2. Nov 28, 2023 · Sets: 3 to 4 sets with 8 to 12 reps per set (or per arm, if alternating) Tempo: 2 seconds up, 2 seconds down. 2. Incline Dumbbell Curl. The incline dumbbell curl is another bicep workout classic ... The best bicep exercises to get started: curls. Curls are classic for a reason. No matter the type of curl, you hold a weight in your hand, and bend your elbow, bringing …2A: Door curls — 3-4 sets of 20-40 reps. 2B: Towel curls — 3-4 sets of 20-40 reps. If you’re training at home or don’t have access to free weights, then this is the best bicep superset workout routine for you. Although there are “only” four exercises and two exercise pairings in this fast bicep workout, you’re still performing 12 ...Hold your upper arms stationary with your hands facing up and your elbows next to your torso. Curl the weight while you contract the bicep until the bar is at your shoulders. Bring the curl bar back to the starting position in a slow and controlled movement. Repeat for the desired amount of repetitions.209K 8.7M views 5 years ago The PERFECT Workout Series | All Sets and Reps Included! The perfect biceps workout should consist of exercises that not only hit the long and short head but...As people age, they often experience physical limitations that can make it difficult to participate in traditional yoga classes. However, chair yoga is an excellent option for seni...Cable Overhead Extension Variations for Triceps Growth: Low cable overhead triceps extension. High cable overhead triceps extension. Single-arm low cable triceps extension. Bodyweight triceps press. In your workout: This is a great second or third exercise in place of push-downs if you do 3 sets of 8-12 reps.The 9 Best Short Head Bicep Dumbbell Exercises. Do you want to fill out your shirt sleeves with thicker, broader biceps? The classic bicep curl is among the most popular upper body exercises, but bicep training doesn’t stop there. Your biceps brachii comprises two distinct muscle heads, the short head, and the long…Biceps Muscle Anatomy. When we refer to the biceps muscle in everyday speech, we are usually referring to the front of your upper arm. But if we are to be specific, there are actually two (equally large) muscles making up that bulk: the biceps brachii and the brachialis. 1. Biceps brachii is the most superficial of the two, and has thus garnered …The Incline Dumbbell Curl is the best exercise for hitting the biceps in the beginning portion of the strength curve. We can take further advantage of the long muscle heads being on stretch using another intensity technique, which is actively contracting the triceps during specific dumbbell bicep exercises. Fitness apps are perfect for those who don’t want to pay money for a gym membership, or maybe don’t have the time to commit to classes, but still want to keep active as much as pos...Oct 26, 2023 · The best movements to help trigger growth in your arms are compound exercises. Below are the 11 best compound exercises for biceps: Chin Ups. Inverted Row. Cable Drag Curls. V-Bar Lat Pulldowns. Neutral Grip Pull Ups. One Arm Bent Over Cable Pulls. Supinated Lat Pulldowns. Sets: 3 to 4 sets with 8 to 12 reps per set (or per arm, if alternating) Tempo: 2 seconds up, 2 seconds down. 2. Incline Dumbbell Curl. The incline dumbbell curl is another bicep workout classic ...Nov 11, 2022 · 4: Reverse curls — 3-4 sets of 12-20 reps. 5: Drag curls — 2 sets of 20 reps (optional) This is the best bicep workout for mass if you’re an intermediate or advanced lifter. The routine blasts your biceps, brachialis, and brachioradialis from every angle to ensure that no muscle fiber is left understimulated. The Incline Dumbbell Curl is the best exercise for hitting the biceps in the beginning portion of the strength curve. We can take further advantage of the long muscle heads being on stretch using another intensity technique, which is actively contracting the triceps during specific dumbbell bicep exercises. We all know we need to exercise. But we don’t all have the time. A typical exercise plan — cardio, strength training and flexibility — can take an hour or longer each day. For peop...6. Hammer Curl · Stand up straight with a dumbbell in each hand, holding them alongside you. Your palms should face your body. · Keep your biceps stationary and ...How to Use These Workouts. Perform one dedicated arm workout per week, preferably on a Friday or Saturday. Your arms get hit adequately in chest, shoulder, and back workouts earlier in the week, so doing two rounds isn't necessary! Perform Workout 1 once a week for 4-6 weeks, then move to Workout 2. Keep going until you get through …Bench press with a neutral grip, "Swiss bar," or multi-grip bar. Reverse-grip barbell bench press. Barbell "guillotine" bench press. Bench press with suspended weights. Reverse band bench press. In your workout: Bench toward the start of your chest workout for heavy sets in lower rep ranges, such as 5-8 reps. There are better moves for high-rep ...1.3 Single Arm Dumbbell Preacher Curls. 1.4 Single Arm Cable Preacher Curls. 1.5 Dumbbell Concentration Curls. 1.6 Standing Barbell Bicep Curls. 1.7 Standing Barbell Drag Curls. 1.8 Seated Incline Dumbbell Alternating Curls. 2 Benefits of Isolation Exercises. Conclusion. The biceps are the most popular muscle to train for most men, …Hold the dumbbells by your sides in your hands, with your palms facing the ceiling. Curl the weights slowly, bending your elbows as you go while keeping them close to your body. Stop when you hit ...Stand with your feet about shoulder-width apart, abs braced, and shoulders pulled down and back. Your arms should be straight. Without using your legs or back to lift the weight, bend your elbows and curl the bar up to your shoulders. Extend your arms, lower the bar, and repeat. 5.Keep your abs tight. Drive your shoulder blades into the bench. Lower the weight and squeeze your triceps to create tension. Keep your wrists strong and maintain a 90 to 92 degree angle an inch ...What are the best arm workouts and arm exercises for muscle and strength? The most important questions about arms are answered in this ultimate guide to arms! Login CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) FREE GIFT. PROGRAMS. SUPPLEMENTS. RESULTS. ABOUT. PORTAL. TRAINING. PROGRAMS; CUSTOMER LOGIN; …The ultimate home workout for biceps: 1. Diamond Push-Ups. Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train ...Pause at the top of the movement and squeeze your biceps. The motion should occur at the elbow to isolate the biceps, not on the shoulders. 2. Hammer Curl. When it comes to building massive biceps and forearms, the hammer curl is an effective isolation workout that targets the bicep, brachialis and brachioradialis.Nov 28, 2023 · Sets: 3 to 4 sets with 8 to 12 reps per set (or per arm, if alternating) Tempo: 2 seconds up, 2 seconds down. 2. Incline Dumbbell Curl. The incline dumbbell curl is another bicep workout classic ... Concentration curls. Step 1: Sit on a bench with your legs spread and a dumbbell in one hand. Step 2: Rest your elbow on your thigh so that your upper arm is perpendicular to the floor. Step 3 ...Exercise bikes are a popular and convenient way to get your daily dose of cardio without having to leave the comfort of your own home. Before you start using your exercise bike, it...Jul 7, 2021 · Exercise 1: Barbell Curl. Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Actually, these are not also-rans…they are every bit as worthy of the Top 5 list as any bicep workout: Incline Dumbbell Curl – Great for working the long head muscle. Supinated Bent-Over Rows – Great for bicep mass …Keep your abs tight. Drive your shoulder blades into the bench. Lower the weight and squeeze your triceps to create tension. Keep your wrists strong and maintain a 90 to 92 degree angle an inch ...These are the best 10 BICEP exercises to Get BIGGER Arms fast. I explain how to do each exercise and how to workout for better bicep muscles in terms of size...The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3.Barbell Curl. The barbell curl is your basic bicep mass-builder and one of the best bicep exercises in your training arsenal. It’s also the first exercise in this bicep and tricep superset workout. Using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow.If you’ve been looking for an effective workout program to help you build muscle and burn fat, you may have come across the term “V Shred”. But what exactly is V Shred, and how doe...Are you looking to enhance your physical and mental well-being from the comfort of your home? Look no further than free online yoga classes. With the rise in popularity of yoga, th...18 Week Chin Up & Dip Program For An Impressive Upper Body. Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements. 533.4K Reads. Learn how to build mass and strength in your biceps with these 14 exercises, including cable curls, chin-ups, dumbbell curls, and more. Each exercise has a …Stand with your feet about shoulder-width apart, abs braced, and shoulders pulled down and back. Your arms should be straight. Without using your legs or back to lift the weight, bend your elbows and curl the bar up to your shoulders. Extend your arms, lower the bar, and repeat. 5.Outer Bicep Workout (How To Build Peak) 7 Best Exercises. Learn how to work outer biceps with hand, forearm, & elbow position. Plus 7 exercises to build bicep peaks complete outer bicep workout.Sep 12, 2023 · Cable Overhead Extension Variations for Triceps Growth: Low cable overhead triceps extension. High cable overhead triceps extension. Single-arm low cable triceps extension. Bodyweight triceps press. In your workout: This is a great second or third exercise in place of push-downs if you do 3 sets of 8-12 reps. High cable curls mimic a double biceps pose. UNIQUE LIFTS BICEPS ROUTINE. Drag Curl — 3 x 8-10 reps. Face-down Incline Curl — 3 x 8-10 reps. Lying Dumbbell Curl — 3 x 10-12 reps. High Cable Curls — 3 x 10-12 reps. BEST BICEPS WORKOUTS: FREQUENTLY ASKED QUESTIONSKeep your core tight and strong to gain stability and balance. Slightly bend your knees to avoid putting pressure on your back. (ii) Keep your chest out and grasp the dumbbells. Extend your arms along your sides with palms facing your body. (iii) Start raising the dumbbell towards your shoulder, one arm at the time.209K 8.7M views 5 years ago The PERFECT Workout Series | All Sets and Reps Included! The perfect biceps workout should consist of exercises that not only hit the long and short head but...Jun 2, 2020 · These last few biceps exercises require only a kettlebell or two. 18. Kettlebell curl. Hold a kettlebell in one hand at your side. Slowly bend at elbow to bring the kettlebell up to eye level ... Grip the end of the band in each hand. If you have a band with handles, grip them. Place your arms at your sides with your palms facing out and up, and your elbows glued to your sides. Bend your ...While some basic biceps exercises can be done by just about anyone, the more advanced ones fall strictly into the ‘professionals only’ category and should only be attempted by seasoned bodybuilders. Let’s take a look at …Overhead press: 3 sets x 4-6 reps with 2-4 RIR. Front raise: 3 sets x 8-12 reps with 0-2 RIR. Laying triceps extension: 3 sets x 8-12 reps with 0-2 RIR. Biceps curl: 3 sets of 8-12 reps with 0-2 RIR. This sample workout features the best curl bar exercises for strength and hypertrophy.Jul 7, 2021 · Exercise 1: Barbell Curl. Barbell Curl. The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. Seated Incline Dumbbell Curl. You will feel the burn with this one. It isolates your biceps to work alone. This exercise triggers the head of the bicep that has to do with height. Make sure you constantly keep your shoulder blades pressed on the seat.However, one of the most underrated biceps exercises is a chin-up. The chin-up is a dual-threat exercise, meaning it's a great back and biceps movement. In fact, according to research, the chin-up is as effective at targeting the lats as a regular pull-up 3. The key is hand positioning.Muscles Targeted: Biceps Brachii (Long Head & Short Head) Overview: If the Barbell Bicep Curl isn't part of your arm workout, now is the time to include it. Being one of the best exercises for developing muscle mass in the biceps, the utilisation of the barbell allows both arms to work together, shifting more weight during each rep.Aug 17, 2023 · The Big Biceps Building Exercises. STANDING DUMBBELL CURL. Why: In a biceps-focused list like this, you can’t leave out the classic dumbbell curl. So we didn’t. It's everything you ... STANDING BARBELL CURL. CONCENTRATION CURL. DUMBBELL PREACHER CURL. CRUCIFIX CURL. Learn how to build bigger and stronger biceps with these 10 exercises that target different angles and muscles. From drag curls to hammer curls, find out how to do …
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Hammer curl, 3 sets of 7-9 reps. Incline curl: 3 sets of 7-9 reps. Wide-grip curl: 3 sets of 7-9 reps. Chin-up, 3 sets of As Many Reps as Possible. If you’re able to do …Jan 3, 2023 ... This is the best bicep exercise for size and strength that you never tried from Strength Coach Dane Miller. Sign Up for FREE for 7 Days of ...Your abductors will repay you with stability, injury prevention, better posture, improved athletic performance, and top-notch balance. These are the best abductor exercises you can do: Belt Squat. Front Squat. Bulgarian Split Squat. Single Leg Romanian Deadlift. Side Lunge. Hip Abduction Against Band.Barbell Curl. The barbell curl is your basic bicep mass-builder and one of the best bicep exercises in your training arsenal. It’s also the first exercise in this bicep and tricep superset workout. Using a barbell, you can handle a heavy weight, putting the max amount of stress on your biceps and making them grow.Dec 22, 2021 ... 1. Standing Dumbbell Curl · Stand tall with your arms by your sides and dumbbells in each hand. · Keep your elbows tight to your torso while ...In a standing position, feet placed shoulder-width apart, hold a barbell with a shoulder-width underhand grip, arms extended. Maintaining a tight core, with your chest up and head straight, flex your biceps to curl the bar from hip level toward your upper chest, keeping your elbows at your sides throughout. Hold for a count at full contraction ...Nov 22, 2022 ... Seated cable rows, machine rows, and rows with a band are also good options. For biceps, preacher curls, incline dumbbell curl, and band curls ...Workout 1: Starter. 1: Hammer curls — 3-5 sets of 8-12 reps. 2: Dumbbell curls — 3-5 sets of 10-15 reps. 3: Cable curls — 3-5 sets of 12-20 reps. 4: Curl to press — 3-5 sets of 12-20 reps. This is the best bicep workout for women who want a simple yet effective routine for toning the front of their arms.What are the best arm workouts and arm exercises for muscle and strength? The most important questions about arms are answered in this ultimate guide to arms! Login CALL TO ORDER: 888-4-ATHLEANX (888-428-4532) FREE GIFT. PROGRAMS. SUPPLEMENTS. RESULTS. ABOUT. PORTAL. TRAINING. PROGRAMS; CUSTOMER LOGIN; …Brace your core and maintain a long, tall spine. Pull one dumbbell up to your shoulder while keeping your palm facing outward and upward. As you release back down, simultaneously pull the other ...Nov 23, 2023 · Continue curling the bar until your forearms are nearly vertical and the bar is close to your chest. Squeeze your biceps at the top of the movement for a second to maximize the contraction. Lower the barbell back to the starting position with control. Repeat the movement for the desired number of repetitions. 2. 2) Upper Range Of Motion – Start with the weight halfway up, curling up to the top then back halfway down, completing the ‘top half’ of the exercise, for 7 reps. 3) Full Range Of Motion – Complete a bicep curl, using the full range of the exercise for 7 reps. Do all 21 reps to complete one set.A. Sit on a bench and adjust the incline of the bench to about 45 degrees. Hold a dumbbell in each hand by sides with palms facing in. Keep shoulders back and down, and elbows close to torso. B. Keeping upper arms, back, and shoulders still, lift the dumbbells toward shoulders, squeezing biceps at the top.The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3. Aug 18, 2019 · If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mas... Sep 20, 2020 ... For reverse curls, the Olympic barbell is the best way to train so that you can put as much weight as possible on your arms. But if you really ...The barbell curl has been around since the days of Sandow and it remains one of the best all-around biceps builders you can do. 2. E-Z Bar Biceps Curl. The E-Z Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl. 3. Oct 23, 2023 · Sit on a 90-degree bench with a dumbbell in each hand and palms facing forward. Keeping your elbow and shoulder stationary, slowly lift one weight to the front of your shoulder. Pause, squeezing your bicep at the top. Slowly reverse the movement to return to start. .