Big Bicep ( Brachii ) Exercises and Techniques

The bicep muscles are probably the one muscle group that everyone has trained at some point in their lives. However the bicep is a relatively small muscle group when it comes to affecting overall strength. Having strong biceps will however influence your back, as these two muscle groups are directly connected, because you use virtually all pull maneuvers when you train your back muscles. Please read our faq before attempting any of these techniques or exercises.
Click on photos to access the descriptions.

Here you will find our complete collection of bicep exercises and techniques. All the exercises are broken down into sections, starting exercises are the big, mass building techniques generally done as a first exercise during a bicep workout, mid session exercises are usually mass building and definition building. Finally we have the finishing exercises which are designed as very focused techniques to increase overall definition of the bicep muscles.

Find our complete list of bicep workouts here.

Also you can find some very useful information about the bicep muscles here. Guide to the bicep muscles.

Starting Exercises - Ideally done as a first exercise, as they are best performed with maximum power and energy.

	Barbell Bicep Curl - A simple bicep exercise that everyone can do. Always a good exercise to start a bicep workout with. All you need is a bar and some weight. The exercise will focus of the bulk of the bicep muscle. Read more about the barbell bicep curl
	Padded Barbell Bicep Curl - A slightly more focused exercise as it eliminates wiggle room, good for starting any bicep workout. Requires a barbell, weight and an appropriate bench. Another good exercise for working the bulk of the bicep muscle. Read more about the padded barbell bicep curl

Mid workout techniques - Exercises designed to be included in the middle of a bicep workout.

	Standing Dumbbell Bicep Curls - A relatively simple bicep exercise using free weights, not just designed to increase muscle mass to the biceps but also improve size and definition of the forearm muscles. Read more about the standing dumbbell bicep curls
	Incline Dumbbell Bicep Curls - A very similar exercise to the one above, except being seated will further isolate you bicep muscles. This bicep exercise will focus on mass and definition building. Read more about the incline dumbbell bicep curls
	Padded Dumbbell Bicep Curl - A one handed bicep exercise designed to increase muscle mass and definition. Even though you are using similar equipment to the barbell version of this exercise, it has quite a different feeling. Read more about the padded dumbbell bicep curl
	Overhang Barbell Bicep Curl - This is an advanced bicep exercise designed to completely isolate the bicep muscle. Their is very little room for error with this exercise, keeping it a definition building exercise. Read more about the overhang barbell bicep curl

Finishing Exercises - Smaller exercises generally done as a last exercise to increase definition.

	Seated Dumbbell Bicep Curl - This is the most common bicep exercise their is and the one that at least everyone has tried at some point in their lives. Designed as a focused exercise to increase definition. Read more about the seated dumbbell bicep curl
	Overhang Dumbbell Bicep Curl - This is a very focused bicep exercise designed to be performed as a last exercise in a workout. Due to the technique used this is an advanced exercise. Not ideal for beginners. Read more about the overhang dumbbell bicep curl

Barbell Bicep Curl
Padded Barbell Bicep Curl
Standing Dumbbell Bicep Curls
Incline Dumbbell Bicep Curls
Padded Dumbbell Bicep Curl
Overhang Barbell Curl
Seated Dumbbell Bicep Curl
Overhang Dumbbell Bicep Curl

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