What is the bicep?
The bicep is a muscle located on the front of your arm between the shoulder and elbow. The bicep assist in the flexion of the elbow and the rotation of the forearm.
Exercises to do
- Hammer curl
While standing or sitting, hold the dumbbell in your hand down by your side with your thumb facing up. Flex your elbow up, bringing the dumbbell close to your shoulder, then extend your elbow back down. Making sure to keep elbows tucked to your side and back straight.
- Bicep curl
Very similar to the hammer curl. While standing or sitting, hold the dumbbell in your hand down by your side with your thumb facing away from your body. Flex your elbow up, bringing the dumbbell close to your shoulder, then extend your elbow back down. Making sure to keep elbows tucked to your side and back straight.
- Preacher curl
A preacher curl is usually done while seated but can also be done by standing. While seated on the preacher bench, adjust the height of the seat so that your upper arms and chest are against the pad. With your palms facing up and elbows straight below, grab the ez-bar and curl the bar up by bending your elbow up to your shoulder height and straightening back down to complete the rep.
