Biceps Curl

I’ll be teaching you a few variations for this common exercise.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. BICEPS / FOREARM

ADDITIONAL EXERCISES:

• Dumbbell curl – Keep the elbow against the side of your body and lift the weight together or one at a time. You can also use an EZ bar barbell.

• Incline biceps curl – Dumbbells are the best option for this version. The greater the angle of the bench, the more difficult it becomes.

• Cable biceps curl – You can do this with both arms together or one arm at a time. I like to use an EZ bar as it’s more comfortable for my wrists.

• Preacher curl – This exercise can be done one arm at a time, which is my preference. You can also train both arms together using dumbbells or an EZ bar barbell. You can also do this exercise kneeling behind a fit ball!

• Preacher curl with machine – This is my least favorite option because of its fixed range of motion for the handles. My wrists prefer more freedom of movement.