Biceps Strength Training

Biceps Strength Training is an important part of a total-body workout to build a stronger body and a better back.

Below are suggestions for Bicep strengthening exercises designed to be a part of your total-body workout to build a stronger, healthier body and back.

REMINDER: Consult your physician before beginning any exercise program. If pain develops, stop immediately and notify your physician.

Biceps Strength Training

Seated Alternating Dumbbell Curls

Sit down on an incline bench with your butt and lower back completely against the back of the seat. Start with both hands down at your side with a dumbbell in each hand and proceed to curl one arm up with your palm facing away from your body. When you finish, the dumbbell should be close to touching your shoulder. Make sure to keep your stomach tight the whole time. You can also do both arms at the same time.

Standing barbell curls

Stand straight up with your feet shoulder-width apart. Have your arms (with the barbell) fully extended at your sides and curl your arms up so that your hands are moving towards your chest. On this exercise, you want to keep your stomach tight the whole time and pivot at the elbows. Do not move your elbows while doing this exercise and do not sway or rock your upper body to help move the weight.