Advertisement

Biceps Exercises

Most of us want toned, strong biceps. The good news is that, executed correctly, biceps exercises provide relatively quick results. In this article, we'll show you a variety of biceps exercises -- using a resistance tube, dumbbells, a medicine ball, and a stability ball -- that target the biceps muscles from every angle.

Our first variation of the familiar biceps curl uses a resistance tube instead of dumbbells. Follow the steps outlined below to add this biceps exercise to your fitness routine.

Advertisement

Advertisement

Step 1

Assume start position as shown; stand firmly on tube with the arch of your foot.

Step 2

Keep elbows stabilized at your sides as you lift hands up toward shoulders.

Step 3

Return to start position.

For more great exercises to improve your strength and fitness, check out:

Advertisement

The biceps curl is even more challenging when performed with a resistance tube and a weight bar. This biceps exercise will tone your upper arms in no time.

Step 1

Assume start position as shown by putting weight bar through both handles of tube, and stand on tube with the arch of one foot.

Advertisement

Advertisement

Step 2

Keep elbows stabilized at your sides as you lift hands up toward shoulders.

Step 3

Return to start position.

For more great exercises to improve your strength and fitness, check out:

Advertisement

When you do a biceps curl on a stability ball, you strengthen not only your upper arms but your core muscles, too. This biceps exercise makes a great addition to your workout.

Step 1

Assume start position as shown by sitting straight up on ball, dumbbells at your side.

Advertisement

Advertisement

Step 2

Keep your elbows stabilized at your side as you curl weights up toward your shoulders.

Step 3

Return to start position.

For more great exercises to improve your strength and fitness, check out:

Advertisement

The concentration curl on stability ball is so named because concentrating on the contraction of the upper arm muscles makes this biceps exercise truly effective.

Step 1

Assume start position as shown by sitting on ball, right elbow supported on inside of right inner thigh and left hand supported on left leg.

Advertisement

Advertisement

Step 2

Curl dumbbell up toward shoulder while keeping elbow on leg.

Step 3

Return to start position.

For more great exercises to improve your strength and fitness, check out:

Advertisement

While you're probably familiar with the biceps curl with dumbbells, review these directions and photos to perfect your form for this biceps exercise.

Step 1

Assume start position as shown.

Advertisement

Advertisement

Step 2

Keep elbows at side as you curl weights up toward shoulders.

Step 3

Return to start position.

For more great exercises to improve your strength and fitness, check out:

Advertisement

ISO curls differ from regular biceps curls in that each arm is lifted separately. This biceps exercise uses a resistance tube, so you can do it almost anywhere.

Step 1

Assume start position as shown by placing the arch of your left foot on the resistance tube.

Advertisement

Advertisement

Step 2

Hold left arm at a 90 degree angle while curling with the right arm.

Step 3

Perform one set of 12 to 15 with the right, and then repeat on the left.

For more great exercises to improve your strength and fitness, check out:

ABOUT THE AUTHOR:

Lottie Olson is a nationally certified personal trainer with 10 years of experience in fitness and personal training. She graduated from the University of Wisconsin in Oshkosh with a B.S. in Exercise Science and Fitness Management.

Advertisement

Advertisement


Advertisement

Advertisement

Advertisement

Advertisement

Advertisement

Advertisement