Bicep Exercises
Master every curl variation and technique to maximize your arm gains
Preacher Curl Machine: Proper Form and Setup Guide
Master the preacher curl machine with proper seat adjustment, grip technique, and programming strategies to maximize bicep isolation and muscle growth.
Preacher Curl Bench: Build Bigger Biceps Fast
Everything you need to know about using a preacher curl bench—setup, technique, dumbbell vs barbell options, and programming for maximum bicep development.
Curl Bar Weights: Complete Guide to EZ Bars and Curl Bars
Everything about curl bars—standard vs EZ bar weights, Olympic vs standard sizing, and how to choose and use them for safer, more effective bicep training.
Hammer Curl Bar: The Tricep Bar That Builds Bigger Arms
How to use the hammer curl bar (also called tricep bar) for arm development, including proper grip variations, exercise technique, and workout programming.
EZ Curl: Master This Essential Bicep Exercise
The complete guide to EZ bar curls—proper form, muscles worked, variations, and how to program them for maximum arm growth.
Straight Curl Bar: When and Why to Use a Standard Barbell
Understanding the straight bar curl—unique benefits for bicep development, potential drawbacks for wrist health, and how it compares to the EZ bar.
Types of Dumbbell Curls: All Variations Explained
All the dumbbell curl variations you should know—from standard to concentration to Zottman curls—and when to use each one for optimal bicep development.
What Does Preacher Curls Work? Muscles Targeted and Benefits
Understand exactly which muscles preacher curls target, the biomechanics that make them effective, and why this exercise is essential for bicep development.
Isolation Curls: Strict Techniques for Maximum Bicep Growth
How to perform true isolation curls with perfect technique—eliminating momentum, preventing cheating, and forcing maximum bicep engagement for growth.
Decline Bicep Curl: Target the Long Head for Better Peaks
How to perform decline curls to emphasize the long head of your biceps, build a better peak, and add variety to your arm training routine.