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Standing Bicep Curl

A key and simple exercise for building bicep strength and size.


Barbell Bicep Curl

1.Start with your feet hip width apart and hand beside your hip, hold the barbell with the palms facing upwards.

2. Keeping your hand in the same position and elbows tucked into the side of the body, bend the elbows to bring the bar towards you chest.

3. Slowly lower the weight by extend the arm back down to the starting position.

Tip: This movement is produced from the biceps, not momentum from the torso or lower back. If you feel you use your torso or shrug the shoulders to lift the bar, lower the weight to allow for correct form.


EZ-Bar Bicep Curl

Using an Ez-Bar will isolate the biceps and ease stress on the elbows

Reverse- Grip Bicep Curl

Performing the barbell curl with the palms facing down which also target the forearm muscle along side the biceps

Dumbbell Bicep Curl

Holding a dumbbell in each hand prevents your dominant arm producing more work force in the curl, allowing each arm to work equally.



Cable Rope Curl

Using a cable machine means the biceps are on tension throughout



Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.


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