The biceps are the visible muscle group at the front of the upper arms. The muscle is mainly responsible for flexing the elbow and supinating the forearm. By performing variations of the biceps curl exercise, you can target the biceps along with nearby muscles such as the brachialis and the brachioradialis.
EZ-bar Curl
The EZ-bar curl is an exercise that targets the biceps and brachialis muscles. To perform this exercise, first grasp the bar using an underhand grip that is slightly wider than shoulder-width. Stand with your body upright and position the bar in front of your thighs, with your arms straight. Raise the bar upward by bending your elbows until the bar is near the front of your shoulders. Return the bar down to the initial position by extending your elbows.
Incline Dumbbell Curl
Incline dumbbell curls work the biceps and the brachialis. To execute this movement, begin by holding a dumbbell in each hand with an underhand grip. Lie on the incline bench and position the dumbbells by your sides with your arms straight. Supinate your forearms so your palms are facing forward and then move the dumbbells upward by bending your elbows until the dumbbells are close to your front shoulders. Move the dumbbells downward to the start by extending your elbows and then pronate your forearms so your palms are facing toward the sides of your body.
Standing Dumbbell Hammer Curl
The standing dumbbell hammer curl targets the brachialis, brachioradialis and, to a lesser degree, biceps. To perform this exercise, grasp a dumbbell in each hand using an underhand grip and stand with your body upright. Position the dumbbells by your sides with your arms straight and keep your hands in a neutral position so your palms face the sides of your body. Raise the dumbbells upward by bending your elbows until the dumbbells are near your front shoulders. Return the dumbbells down to the initial position by extending your elbows.
Standing EZ-bar Reverse Curl
Standing EZ-bar reverse curls are a movement that work the brachialis and brachioradialis muscles. The biceps are also involved to a lesser degree. To execute this movement, hold the bar, using an overhand grip that is a bit wider than shoulder-width apart. Stand with your body upright and position the bar in front of your thighs with your arms straight. Move the bar upward by bending your elbows until the bar is close to your front shoulders. Move the bar downward to the start by extending your elbows.
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