Like most joints, the elbow has flexion and extension abilities. Since the biceps muscles form a lever between the forearm and upper arm, almost all exercises involving flexion of the elbow target the biceps. Each of the following exercises involves flexion of the elbow, and each has a slightly different muscular target. You should avoid performing these exercises if you suffer from acute or chronic pain in the elbow joint, except under medical supervision.
Barbell Biceps Curl
The barbell biceps curl is a standard bilateral curl motion, targeting the entire biceps. To perform a barbell biceps curl, stand straight and grip the barbell at shoulder-width with arms hanging straight down. To shift the focus to the inner or outer biceps, place your hands further apart or closer together, respectively. Keeping your elbow in place, bend your arms upwards until the barbell reaches shoulder height. In a controlled motion, return the bar to the starting position and repeat as desired.
Dumbbell Biceps Curl
The dumbbell biceps curl works the same areas as the barbell curl, but with a unilateral rather than bilateral motion. To perform a dumbbell biceps curl, assume the same starting position as in the barbell variant, but grip each dumbbell with palms facing forward. Keeping the elbow in place, bend one arm upwards until the dumbbell reaches shoulder level. In a controlled motion, return the dumbbell to the starting position, and repeat for each arm as desired.
Hammer Curl
The hammer curl is similar to the dumbbell curl, but targets the brachioradialis muscle as well as the biceps. To perform a hammer curl, assume the same position as in the dumbbell curl, but grip each dumbbell with your palms facing inwards. Maintaining this palm orientation, perform the same motion as you did in the dumbbell curl in a slow and controlled fashion. Repeat as desired.
Preacher Curl
The preacher curl is similar to the dumbbell curl, but uses a preacher bench and focuses on the lower portion of the biceps. To perform a preacher curl, seat yourself on the preacher bench and rest your upper arm on the support platform. Gripping the dumbbell with your palms facing upwards, allow your arm to extend until it is nearly straight, then curl the weight back up until your forearm is vertical. Repeat as desired.
Concentration Curl
The concentration curl is yet another variation of the dumbbell curl, this time focusing on the outer biceps. Seated on a bench, bend forward and brace your elbow against the inside of your leg. Grasp the dumbbell with your palm facing inward, and curl the dumbbell up until it is nearly touching your chest. Repeat as desired, then switch to the opposite arm.
E-Z Bar Curl
The E-Z Bar curl is a variation on the barbell curl. Most gyms have at least one E-Z Bar, which can be identified by the slanted portions on the grip around shoulder-width apart. Because the E-Z bar forces your palms to face partially inwards, this exercise works the brachioradialis as well as the biceps. To perform an E-Z Bar curl, follow the exact same steps as you did for the barbell curl.
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