The biceps muscle group comprises a long head and a short head, which together function to flex the elbow and supinate the forearm. The biceps can be developed with arm curling exercises using a variety of training equipment, such as free weights or cables. Barbells and cable bars are among the best choices when trying to build mass in the biceps. The bars used during training can be either straight bars or EZ-Bars, depending on which one you feel more comfortable with. However, EZ-Bars are the safer option and thus are recommended over straight bars. You should do 3 sets for each exercise and a total of 10 to 12 repetitions per set. Each set should be done to muscle failure using moderate to heavy weights.
Standing Wide-Grip Barbell Curl
To perform the standing wide-grip barbell curl, first grasp the barbell using a wide underhand grip. Stand with your body upright. Position the barbell in front of your thighs with your arms extended. Bend your elbows and bring the barbell up to your front deltoids. Extend your elbows and bring the barbell down to the start.
Standing Close-Grip Barbell Curl
To execute the standing close-grip barbell curl, begin by holding the barbell in a close underhand grip. Stand with your body upright and position the barbell in front of your thighs with your arms extended. Bend your elbows and move the barbell up towards your front deltoids. Extend your elbows and move the barbell down to the beginning position.
Seated Barbell Preacher Curl
To perform the seated barbell preacher curl, first sit on the preacher curl bench and grasp the barbell using an underhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack and put your elbows on the pad. Bend your elbows and raise the barbell up to your front deltoids. Extend your elbows and lower the barbell down to the start.
Standing Bar Cable Curl
To execute the standing bar cable curl, begin by setting the cable pulley to the low position. Hold the cable bar with an underhand grip that is a bit wider than shoulder-width apart. Stand with your body upright and position the cable bar in front of your thighs. Bend your elbows and move the bar up towards your front shoulders. Extend your elbows and move the bar downward to the beginning position.
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