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    Situated on the upper front part of the arm the Bicep muscle is connected to the shoulder joint and arm bones via tendons. It is predominantly used with lifting and pulling actions and is therefore a vital part of weight lifting exercises.

    Zottman curl

    Biceps

    While the Zottman curl may have something of an exotic name it is a relatively straightforward bicep curl with a slight twist. Holding a dumbbell in each arm, stand with your hands by your side and your palms facing inwards – this is the starting position. Now twist your arm so that your palms are facing outwards and then curl the dumbbells (both arms at the same time) up towards your shoulder level ensuring your upper arm and shoulders remain

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    Kneeling single hand curl

    Biceps

    The kneeling single hand curl is an extremely useful way of rebalancing your biceps if one side is stronger than the other. It is done in the kneeling position simply because this eliminates using other parts of the body to create the momentum to do the bicep curl. So, the starting position is, holding a dumbbell in each hand, hang your arms down by your side with your palms pointed in. Retaining the dumbbell in the same position, lift the

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    Incline dumbbell curl

    Biceps

    The incline dumbbell curl again makes use of a bench which is set at a 45° angle. You will lay back on the bench press with your arms hanging down by your side, with a dumbbell in each hand, ensuring that your head is firmly pressed against the bench. Slowly lift the dumbbells in a traditional bicep curl movement up to your armpits, hold for a few seconds and then slowly return to the starting position. The number of repetitions

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    Decline dumbbell curl

    Biceps

    The decline dumbbell curl changes the angle of attack and therefore the way in which your bicep muscles are challenged. You will need to lie chest down on a bench set at a 45° angle to begin this exercise. Holding a dumbbell in each hand, fully extend the arms (letting them hang down) and then simply bending the elbows bring the dumbbells up as close to your shoulders as you can. Hold at the top for a few seconds then

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    Static dumbbell curl

    Biceps

    The static dumbbell curl is a very interesting exercise which is something a little different but will certainly have an impact on those bicep muscles. If you take a dumbbell in each hand, starting with the dumbbells held out with elbows bent. Firstly, ensure that the left arm remains static and the dumbbell does not move while you move the right arm down by your side and do three or four full rep bicep curls up to your shoulder. Now

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    Hammer curl

    Muscles of the body

    As always seems to be the case with the best exercises, the hammer curl is a very easy but extremely effective way to workout your biceps and brachioradialis muscles. Simply stand upright, take a dumbbell in each hand and hang your arms at full length by your side. The starting position will see your palms faced inwards and they will maintain this position throughout the whole exercise. Then simply lift the barbells at the same time upwards, finishing the movement

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    Offset grip dumbbell curl

    Biceps

    The offset grip dumbbell curl is a very useful variation on the standard dumbbell curl which shifts the weight as you exercise your biceps. Grab a set of dumbbells holding one in each arm and letting them hang down by your side. Rather than hold the dumbbell in the centre, hold to one side which will shift the weight and vary the exercise. As you lift the dumbbells up towards your shoulders, only moving your elbow, slowly open up the

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    Standing dumbbell curl

    Biceps

    This is a relatively straightforward exercise but extremely good for your biceps. Take a set of dumbbells in each arm and hang your arms by your side at full length. Start the exercise with your palms facing inwards and by just bending your elbows, not using your shoulders or upper arms, curl the dumbbells (doing both left and right arm at the same time) and open outward so the palms are facing towards your shoulders at the top of the

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    Standing resistance band hammer curl

    Biceps

    This is a very useful exercise to help build up your biceps and you can do it literally anywhere. You will need a resistance band which you place on the floor underneath your feet. You then grip the other end of the resistance band with your hands, standing fully upright, with the palms facing inwards. While ensuring that only your elbows move, simply “curl” the resistance band up toward your shoulders, pause and flex your biceps, and then lower back

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    Barbell curls

    Muscles of the body

    Barbell curls are an excellent exercise for those looking to focus on their biceps. Sometimes referred to as barbell biceps curls, this exercise effectively “overloads” your biceps in a controlled manner. There is evidence to suggest that barbell curls are more effective when looking to strengthen your biceps when compared to more traditional dumbbells. One of the most common mistakes when doing barbell curls is to lean back when trying to make full use of the momentum you build up.

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