TheFitBhaskar.in | Biceps Training

Standing Barbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Standing Barbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Wide-Grip Barbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Wide-Grip Barbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Close-Grip Barbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Close-Grip Barbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

EZ-Bar Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for EZ-Bar Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse-Grip Barbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Reverse-Grip Barbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Drag Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Barbell Drag Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Strict Curl (Back Against Wall)

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Strict Curl (Back Against Wall) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Dumbbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Standing Dumbbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Alternating Dumbbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Alternating Dumbbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Dumbbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Seated Dumbbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Incline Dumbbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Incline Dumbbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hammer Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Hammer Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Cross-Body Hammer Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Cross-Body Hammer Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Zottman Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Zottman Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Supinating Dumbbell Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Supinating Dumbbell Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Preacher Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Barbell

How to Perform

Set up for Barbell Preacher Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

EZ-Bar Preacher Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for EZ-Bar Preacher Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Preacher Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Dumbbell Preacher Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Dumbbell Preacher Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Dumbbells

How to Perform

Set up for Single-Arm Dumbbell Preacher Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Machine Preacher Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Machine

How to Perform

Set up for Machine Preacher Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Spider Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Spider Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Cable Curl (Straight Bar)

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Cable machine

How to Perform

Set up for Standing Cable Curl (Straight Bar) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Rope Cable Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Cable machine

How to Perform

Set up for Rope Cable Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm Cable Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Cable machine

How to Perform

Set up for Single-Arm Cable Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

High Cable Curl (Double Arm)

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Cable machine

How to Perform

Set up for High Cable Curl (Double Arm) with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Single-Arm High Cable Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Cable machine

How to Perform

Set up for Single-Arm High Cable Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Seated Concentration Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Seated Concentration Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Standing Concentration Curl

Primary Muscle: Biceps brachii

Secondary Muscles: Brachialis, forearms

Equipment: Bodyweight or listed equipment

How to Perform

Set up for Standing Concentration Curl with a stable base, braced core, and aligned joints.
Move through the working phase under control, directing tension to the biceps brachii.
Pause briefly at the end range without bouncing or losing position.
Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

Builds strength and hypertrophy in the biceps brachii.
Engages the brachialis, forearms for balanced development and stability.
Improves joint control, movement efficiency, and training consistency.

Common Mistakes

Using momentum instead of control - slow the eccentric and stay braced.
Cutting range of motion - work through a comfortable full range for better stimulus.
Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]