Biceps exercises

1. Concentration biceps curl - exercise with elastic tube and handle grips

Concentration curls are one of the best biceps workout you can do, as it helps stimulate the peak of the bicep. Here above 3 main positions of the exercise. Please pay attention to the elbows’ position and wrists.

Main muscle worked: biceps
Materials: resistance tube or band / handle grips or bar.
Fitting: place appropriate low-level point to fix latex resistance tube or band.
Position: sitting position.

Execution:
Step 1: Attach handle grips or a straight bar to the tube/band. Sit on the floor or bench with your feet at around shoulder width apart.
Step 2: Grasp the bar with an underhand grip (palms facing up). Rest your elbows on the knees.
Step 3: Hold your elbows in place by pushing out with your elbows and in with your knees. This should lock them in throughout the set.
Step 4: Keep the tension is on the biceps. This is the starting position.
Step 5: Slowly curl the grips/bar up as far as possible.
Step 6: Pause and squeeze the biceps, and then slowly move to the starting position.
Step 7: Repeat the movements.

2. Overhead biceps curl - exercise with elastic tube and handle grips

Main muscle worked: biceps
Materials: Select the appropriate latex resistance band / tube with handle grip. 
Fitting: place it into the appropriate head level point. 
Position: stand-up or knee position.

Execution:
Step 1: Grab the handle with one hand, palms up. Position yourself in profile compared with the fixing point, while keeping the core body straight. Maintain a permanent tension of the elastic.
Step 2: Start with your arm extended straight out to your side at shoulder level and parallel to the ground.
Step 3: Keep your elbow fixed and slowly curl your hand toward your shoulder. You should only be contracting your biceps.
Step 4: Squeeze biceps at the top of the movement and return slowly to your starting position. Use the resistance for the eccentric portion of the movement for a better result.

3. Lying bar biceps curl - exercise with bar and elastic tube

Execution:
Step 1: Grab the bar with an underhand grip and your hands shoulder-width apart.
Step 2: Lie flat on your back with your arms fully extended.
Step 3: Contract your biceps and curl; the bar towards your shoulders while keeping your elbows tucked by your sides.
Step 4: Pause, and then slowly lower the bar back to the starting position.

4. Standing bar biceps curl - exercise with bar and elastic tube

Main muscle worked: biceps
Materials: Choose the appropriate latex resistance band/tube, bar opened in short or wide position. 
Fitting: place elastic under your foot, keep resistance throughout the exercise band/tube to the bar. 
Warning: Place the mat on the ground to protect the elastic or control the space around, in order to not produce damage to the band/tube.
Position: standing position.

Execution:
Step 1: Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward, and the elbows should be closed to the torso. This will be your starting position.
Step 2: Keeping your back straight, bring the bar towards your shoulders. Tip: Only the forearms should move.
Step 3: Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Step 4: Slowly begin to bring the bar back to starting position as you breathe in.
Step 5: Repeat the sequence of movements.

5. Single-arm biceps curl - exercise with elastic tube and handle grips 

Main muscle worked: biceps
Materials: Choose the appropriate latex resistance band/tube, handle grip. Fitting: place appropriate low-level point to fix resistance band/tube to the handle grip.
Position: standing position

Execution:

Step 1: Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling.
Tip: Only the forearm should move.
Step 2: Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.

6. Bar biceps curl - exercise with resistance band and bar

Main muscle worked: biceps
Materials: Choose the appropriate latex resistance band/tube, bar in short or wide position.
Fitting: place appropriate low-level fixation point to fix resistance band/tube to the bar. The resistance latex band is fixed with a lark's knot in the middle of the bar and on the opposite side on a low position fixation.
Position: standing position.

Execution:
Step 1: Stand up with your torso upright while holding the bar in supination (flip palm face up) at a shoulder-width grip. The elbows should be close to the torso. This will be your starting position.
Step 2: Keeping your back straight, bring the bar towards your shoulders.
Tip: Only the forearms should move.
Step 3: Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Step 4: Slowly begin to bring the bar back to starting position as you breathe in.