Best Moves for Your Biceps

Reverse Curl

Grasp the bar overhand (aka prone grip) at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

Wide-Grip Curl

 

Grasp the bar with hands wider than shoulder-width—if you’re using an Olympic bar, your pinkies should be on the outside knurling. Perform curls.

Conventional Barbell Curl

You’ve certainly done this exercise before, but there are plenty of ways to shake up the set/rep scheme. Try this: Place three 5-lb plates on each side of the bar, hands at shoulder-width, and perform 20 reps. That’s one set. Then take off one plate from each side. Perform 30 reps. Unload another plate from each side and do 40 reps. Finally, remove the last set of plates, and do 50 reps with just the empty bar.

Hammer Curl

Perform as you did the conventional dumbbell curl but keep your palms facing your sides throughout (aka neutral grip). 

Cheat Curl

Choose the heaviest dumbbells you think you can curl, and perform as you did the conventional dumbbell curl, but use momentum from your hips to power through the sticking point (halfway up, when the weights are most difficult to lift). Do not lean back as you lift, but get into a rhythm where you rock your torso forward and then extend your hips to complete each rep. Stop each set one rep shy of total failure. 

Band Curl

Anchor a band under your feet, holding each end with both hands at your sides. Resist your elbows moving forward as you perform curls as fast as you can. Keep your body still. 

Behind-the-Back Cable Curl

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there’s tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but don’t allow your elbow to point forward. Alternate sides.