Toning Your Biceps

1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar or a V bar to the pulley.
2. If you’re using a wide bar grip the bar a little less than shoulder width apart on each side of the bar, with you palms facing forward. If you’re using a V bar, grip the V bar from both handles. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
4. Pause, then inhale while slowly letting the bar back up to the starting position.
5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

Reverse Grip curls are similar to barbell or EZ bar curls but with the opposite grip.

1. Start by loading any weight (if desired) onto the EZ bar or a straight barbell, and attaching clips if needed.
2. Stand up straight with your legs shoulder width apart and your knees slightly bent. Grab the bar on the wider grip if you’re using an EZ bar and a slightly wider grip than shoulder width if you’re using a barbell so that your palms are facing downwards toward the floor and and/or outwards if you’re using the EZ bar.
3. Keeping the upper part of your arm close to your body and moving only your forearms, curl the weight upwards squeezing your biceps at the top of the ranch of motion. Exhale during the motion. You’ll know you’re using the correct grip if the back of your hands are be close to your chest at the peak of the contraction. Tip: Don’t lean into the rep or use your back to sway the bar upwards. If you feel the need to do this, then it’s a good indication to lower your weight.
4. Now slowly lower the bar to your starting position while exhaling. This completes one rep.

1. Select two dumbbells that will allow you to complete the desired number of reps. Lay back on an incline bench with the dumbbells on your knees. While gripping the dumbbells your palms should be facing each other.
2. Move the dumbbells to each side of your body with your arm/elbow tucked into your torso.
3. Slowly contract your biceps to pull the weights up while exhaling. Only your forearms should move through the movement. As you get to the top of the rep, squeeze your biceps for a moment.
4. Now slowly bring the dumbbells back down to the starting position while exhaling to complete one rep.
5. Repeat for the desired amount of reps.

EZ Bar Curls a similar to dumbbell curls in form and muscle groups they work.

1. Start by loading any weight (if desired) onto the EZ bar, and attaching clips if needed.
2. Stand up straight with your legs shoulder width apart and your knees slightly bent. Grab the EZ bar on the wider grip so that your palms are facing inwards and forward.
3. Keeping the upper part of your arm close to your body and moving only your forearms, curl the weight upwards squeezing your biceps at the top of the ranch of motion. Exhale during the motion. Tip: Don’t lean into the rep or use your back to sway the bar upwards. If you feel the need to do this, then it’s a good indication to lower your weight.
4. Now slowly lower the EZ bar to your starting position while exhaling. This completes one rep.

1. Attach a cable or EZ curl bar to a low pulley. Stand shoulder width apart, keeping your elbow into your body. Grab the bar with your palms facing up.
2. Keeping your upper arm stationary, slowly contract your biceps while pulling the bar upwards toward your shoulders. Breathe out as you contract.
3. While breathing in, slowly bring the bar back to the starting position to complete 1 rep.

1. Stand upright with a dumbbell in each hand held at arms length. The elbows should be close to the body and the palms of the hand should be facing your thighs.
2. While holding the upper arm stationary, curl the right dumbbell as you rotate the palm of your hand until they are facing forward. At this stage continue contracting the biceps as you exhale until your bicep is fully contracted and the dumbbell is at shoulder level. As you squeeze the biceps hold this position for a second. Tip: During this exercise, the forearms should only move.
3. As you breathe in, slowly bring the dumbbell back to its original position. Tip: Remember to twist the palms back to the original position as you come down.
4. Repeat this movement with the opposite hand. This equals one repetition.
5. Continue alternating hands for the recommended amount of repetitions.