Biceps and Forearms

Biceps

Biceps curl with dumbbell:

Stand or sit with holding a dumbbell in each hand. Arms should be at the sides of your hips or in front of hips with palm facing forward. Keep your back and elbow straight.

Now slowly bend your elbows and bring dumbbells towards your shoulders with palm facing to the shoulders.

Then lower the dumbbells down to the starting position.

You can curl both arms together or curl alternate arms.

Muscles;

Biceps brachii, brachioradialis, brachialis, supinator.

Alternate Dumbbell curl:

You can add variation by lying on your back on the bed. Outstretch your right arm outside the bed at shoulder level.

Grab a dumbbell in your hand with palm facing up.

Now slowly bend your elbow and bring a dumbbell towards your shoulder.

Then lower the dumbbell down to the starting position.

Repeat with opposite arm.

Biceps curls on stability ball:

Sit on the stability ball with knee bent at 90 degrees and feet on the floor around hip width apart.

Arms should be at the sides of your body with palm facing in.

Grab a dumbbell or any other free weight with your hands. Keep your back and elbows straight.

Now slowly bend your elbows, rotate your forearms and bring dumbbells towards your shoulders with palm facing to the shoulders.

Then lower the dumbbells down to the starting position.

Incline dumbbell curl:

Set a bench by inclining it at 45 degree angle and lie on your back against the bench. Grab a dumbbell in each hand with palm facing each other.

Let your arms hang down from the bench.

Now slowly bend your elbows, rotate your forearms and bring dumbbells towards your shoulders with palm facing to the shoulders.

Then lower the dumbbells down to the starting position.

Prone Incline dumbbell curl:

Set a bench by declining it at 45 degree angle and lie with your chest against the bench. Grab a dumbbell in each hand with the palm facing forward.

Let your arms hang down from the bench.

Now slowly bend your elbows and bring dumbbells towards your shoulders with palm facing to the shoulders.

Then lower the dumbbells down to the starting position.

Dumbbell concentration curl:

Sit on a bench or a stability ball with feet wider than hip width apart and toes pointed outward. Grab a dumbbell in your right hand with palm facing forward. Slightly lean your trunk forward from waist but make sure your back is straight.

Extend your right arm towards the floor between your legs and rest your right elbow on the inner thigh.

Place your left hand on top of the left thigh above knee joint.

Now slowly bend your right elbow and bring a dumbbell towards your right shoulder with palm facing to the shoulders.

Then lower the dumbbell down to the starting position. Switch your arm and repeat.

Both arms hammer curl:

Stand with feet around shoulder width apart and grab a dumbbell in each hand. Rest your arms in front of your thigh or side of your thighs with palms facing to each other.

Slowly bend your elbows and bring dumbbells towards your shoulders with palms facing in and forearms in mid prone position.

Then extend your elbows and lower the dumbbell down to the start position. Repeat 10-12 times.

You can add variation by sitting down on the bench or stability ball.

You can also perform it with the right arm for 10 times and then switch your arm and perform curl with the left arm.

Muscles:

Brachioradilis, brachilis, biceps brachii

Incline hammer curl:

Set a bench by inclining it at 45 degree angle and lie with your back against the bench. Grab a dumbbell in each hand with palm facing each other.

Let your arms hang down from the bench.

Slowly bend your elbows and bring dumbbells towards your shoulders with palms facing in and forearms in mid prone position.

Then extend your elbows and lower the dumbbell down to the start position. Repeat 10-12 times.

Decline hammer curl:

Set a bench by declining it at 45 degree angle and lie on your chest against the bench. Grab a dumbbell in each hand with palm facing each other.

Let your arms hang down from the bench.

Slowly bend your elbows and bring dumbbells towards your shoulders with palms facing in and forearms in mid prone position.

Then extend your elbows and lower the dumbbell down to the start position. Repeat 10-12 times.

Biceps curl with barbell:

Stand with feet shoulder width apart and Keep your arms at your sides with palms facing forward.

Hold a barbell with both hands.

Slowly bend your elbows and bring a barbell towards your chest.

Then lower it down to the starting position and repeat.

Variation:

You can perform Barbell curl with wide grip or normal grip or narrow grip.

Forearms

Dumbbell Wrist Flippers:

Stand with feet around hip width apart. Bend your elbows and place your arms to the sides of your body.

Grab a dumbbell in each hand with palm facing down at waist level.

Slowly twist your forearm and bring your palms facing up by maintaining elbow flexed throughout the movement.

Then slowly twist your wrist back to start position.

Repeat 12-15 times. In short it is palm facing up and down movement.

Palms Up Dumbbell Wrist Curls:

Sit on a chair or a table with feet hip width apart.

Bend your right elbow and rest your back of forearm on thigh with wrist hangs beyond the knee.

Grab a dumbbell in your hand with palm facing up.

Slowly flex your wrist and bring dumbbell as high as possible.

Then extend your wrist to the start position.

Repeat 10-12 times. Switch your arm.

Palms Up Barbell Wrist Curls:

Sit on the chair or table with feet hip width apart.

Bend your both elbows and rest your back of forearms on thighs with wrists hangs beyond the knees.

Grab barbell in your hands with palm facing up.

Slowly flex your wrist and bring barbell as high as possible.

Then extend your wrists by letting the barbell roll down till your fingers. Repeat 10-12 times.

Kneeling palms up barbell wrist curls:

Come onto kneeling position in front of a bench or a table. Lean your body forward, flex your elbows and rest your back of forearms on the edge of table with palms facing up.

Grab a dumbbell in each hand or a barbell with both hands.

Slowly flex your wrists up as high as possible.

Lower it down and repeat.

Palms Down Dumbbell Wrist Curls:

Come onto kneeling position in front of a bench or a table. Lean your body forward, flex your elbows and rest your back of forearms on the edge of table with palms facing down.

Grab a dumbbell in each hand or a barbell with both hands.

Slowly curl your wrists up as high as possible. Lower it down and repeat

Or

Sit on a chair or a table with feet hip width apart. Bend your both elbows and rest your back of forearms on thighs with wrists hangs beyond the knees.

Grab a dumbbell in each hand or a barbell in both hands with palm facing down.

Slowly extend your wrists and bring dumbbells or barbell up as high as possible.

Lower it down by letting the barbell rolls down till your fingers and Repeat 10-12 times.

Barbell Wrist Curls Behind the Back:

Stand with feet around hip width apart. Extend your straighten arms back and grab a barbell behind your body with shoulder width apart.

Palms should be facing back.

Slowly curl your wrist up as high as possible and then lower it down by letting the barbell roll down till your fingers.

Repeat