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Personal Trainer: Bicep Exercises
Below are a number of exercises chosen specially to develop the
Biceps
. Please click on the pictures and links for more information.
Dumbbell Curls
A great exercise to develop the front of the upper arms. Build, shape, tone or strengthen.
- More information on the
Dumbbell Curls
Dumbbell Concentration Curls
A great way to shape and tone the front of the upper arms.
- More information on the
Dumbbell Concentration Curls
Cable curls
Cable curls allow you to exercise optimally through a full range of motion.
- More information on the
Cable curls
Barbell Curls
A basic exercise which is arguably the best way to develop and shape the bicep muscle group.
- More information on the
Barbell Curls
Build a Program
Beginner
Exercises: 2 or 4
Sets: 2
Reps: 12 - 15
Rest: 1 minute
Intermediate
Exercises: 2, 3
Sets: 3
Reps: 10 - 12
Rest: 90 seconds
Advanced
Exercises: 3, 4
Sets: 4
Reps: 6 - 8
Rest: 90 seconds
