Romansport Weightlifting & Bodybuilding

Weightlifting and Bodybuilding

Biceps Exercises

Welcome to the biceps section of the Roman Weightlifting and Bodybuilding Page. This page is an index to almost every conceivable exercise for building strength, size and tone in your biceps.

Barbell Curls

Major Muscle(s) Worked

Biceps (Biceps brachii, Biceps flexor cubiti)

Minor Muscle(s) Worked

Forearms (Brachialis anticus)
Shoulders (Deltoids, especially the front that originates on the clavicle)

Exercise Performance

Grasp the barbell with your hands about shoulder-width apart, palms facing away from you. Your thumbs should be wrapped around the barbell opposite the rest of your fingers. Stand with you feet shoulder width apart and your knees slightly flexed. This is your starting and finishing position. Pull the barbell up to your chest, without moving the upper arm away from your body.

Variations

Wide grip	More biceps less shoulders
Narrow grip	More biceps less forearm
Reverse grip	More forearms less biceps, aka Reverse curl
Hammer grip (palms facing)	More forearms less biceps, aka Hammer curl
Dumbbells

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