Your biceps are the muscles located in the front of your upper arm. They are responsible for flexion of your elbow which means bringing your forearm toward your shoulder. The American College of Sports Medicine notes that free weights, such as barbells and dumbbells, are effective tools to utilize for strength training. Using a combination of different free weight types and maneuvers you can get a great overall biceps workout.
Preacher EZ-Bar Curl
This exercise requires the use of a preacher bench and EZ-bar. The EZ-bar is a cambered bar designed to form to your natural hand grip. To perform this exercise, fix the seat on the preacher bench so that when you sit on it, your feet will touch the floor. Then, adjust the arm platform so that you can place your elbows on the middle of the pad. Now, sit in the seat and place your arms over the arm rest so that they are fully extended. Now, grip the EZ-bar with an underhand grip and bend at your elbows lifting the bar toward your shoulders. Once you have gotten the bar as high up as possible, lower the weight until your arms return to full extension and then repeat.
Barbell Curl
The barbell is a piece of weight equipment that has a long bar with positions on each end for weight to be added. The barbell curl is a simple exercise that works the biceps. All you need to do is grab a barbell with an underhand grip with your hands spaced shoulder-width apart. Now curl the weight up by bending at your elbow. Once you have bent your arms up as high as possible, return your arms to full extension and then you can perform another repetition.
Reverse EZ-Bar Curl
The reverse EZ-bar curl not only targets your biceps but the muscles in the top of your forearm. This can help improve the size of both of these areas. Doing this will make your elbow joint look smaller which will make your arms look bigger. Grab the EZ-bar with an overhand grip so that your arms are spaced shoulder-width apart. Now, keeping your wrists and hands straight, bring the bar toward your shoulders by bending your elbows. Flex your arms as much as possible and then return your arms to full extension.
Standing Dumbbell Curl
The standing dumbbell curl is just one variation of the barbell curl. Dumbbells allow for individualized strengthening of your arms. You do not have to move them in unison to produce movement. You will grip one dumbbell in each hand with an underhand grip. Place your elbows against your body, but allow your arms to be in full extension. Now, as with previous bicep lifts, bring your hands and forearm toward your shoulder as high as you can. Once this position is reached, slowly lower the weight back toward the floor.
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