BulgingBiceps Vol 1.2

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
2. Grasp the rope with both hands and your palms facing inward.
3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.

1. Stand holding a dumbbell in each hand using an overhand grip.
2. Your arms should be fully extended and your feet shoulder width apart. This is the starting position.
3. Keeping your upper arms stationary and your back straight, curl the weights up towards your shoulders exhaling as you do so. Use only your forearms for this movement.
4. Continue curling the dumbbells up until they are at shoulder level and your biceps are fully contracted.
5. Hold for a count of one as you squeeze your biceps..
6. Return to the starting position in a smooth arc, inhaling as you do so.
7. Repeat.

Do not swing your hips or arms to use momentum for this exercise. This exercise can be performed using a barbell, straight bar or E-Z bar attachment connected to the low pulley of a cable station.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Position yourself on all fours on a mat.
2. Place your hands in front of you and shoulder-width apart.
3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
5. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
7. Return to the starting position by extending your elbows and lifting your body off the floor again.

1. Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
2. Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
3. Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
4. Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
5. Repeat.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
3. Bend the elbows and lower the weights to either side of your head.
4. Extend your arms to return to the starting position.

1. Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
2. Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
3. Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
3. Pick up the dumbbell with your right hand using an overhand grip.
4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
6. Hold for a count of one while squeezing your tricep.
7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
8. Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
4. Slowly return to the starting position and begin again.

1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

1. Sitting on a bench, hold a barbell using and underhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards, continuing past the start position as far as possible using your wrists only.
6. Hold for a count of one while squeezing your forearm.
7. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

1. Sitting on a bench, hold a barbell using and overhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing down. The front of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards continuing past the start position as far as possible using your wrists only. Hold for a count of one while squeezing your forearms.
6. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.