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One Arm Bicep Curl with Olympic Bar

This is an advanced exercise for building stability and the muscles of the arms.

 

One Arm Bicep Curl with Olympic Bar

One Arm Bicep Curl with Olympic Bar

One Arm Bicep Curl with Olympic Bar

One Arm Bicep Curl with Olympic Bar

Steps

Stand with your feet shoulder width apart and your knees slightly bent. Grasp an Olympic bar  in the middle with one hand so that the bar is equally balanced.

Keep your free hand at your side for support. Curl the bar up so your forearm touches your bicep.

Slowly lower the bar and change arms.

Tips

If an Olympic bar is too heavy use a lighter weight barbell.

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Bicep Curl with Deadlift

This is an advanced exercise. This exercise combines a bicep curl with a deadlift.

Bicep Curl with Deadlift

Bicep Curl with Deadlift

Bicep Curl with Deadlift

Bicep Curl with Deadlift

Bicep Curl with Deadlift

Bicep Curl with Deadlift

Steps

Grasp an EZ Curl or barbell with a close underhand (palms facing up) grip . Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in.

Extend your arms so the bar rests in front of your thighs. Bending at the waist, bring the bar down to just above the floor. As you return to a standing position, bring the bar up and curl your arms bringing your forearms to your biceps.

Return the starting position and repeat.

Tips

Performing this exercise in front of a mirror may help you spot and correct your form.

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Bicep Curl Lunge with Bowling Motion

This exercise is similar to the motions of bowling

Bicep Curl Lunge with Bowling Motion

Bicep Curl Lunge with Bowling Motion

Bicep Curl Lunge with Bowling Motion

Bicep Curl Lunge with Bowling Motion

Steps

Hold a Medicine Ball in one hand with your palms facing up at shoulder height. Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground.

While lunging bring the ball down and back as if you were bowling. Bring your arm back up to the starting position, switch legs and repeat.

Tips

Use slow and steady movements.

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Bicep Curl on Stability Ball with Leg Raised

This exercise incorporates balance along with a bicep curl.

Bicep Curl on Stability Ball with Leg Raised

Bicep Curl on Stability Ball with Leg Raised

Bicep Curl on Stability Ball with Leg Raised

Bicep Curl on Stability Ball with Leg Raised

Steps

Grasp a dumbbell in each hand with a palms up grip. Place the top of one foot behind you on a Stability Ball  as if you were stretching your leg.

Keep your back straight and your abs drawn in. Bring your arms down in front of your legs.

Raise your arms up, curling and contracting your biceps. Lower your arms and return to starting position and switch legs.

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Lateral Lunge with Bicep Curl

This is an advanced exercise that combines a lateral lunge with a bicep curl

Lateral Lunge with Bicep Curl

lateral-lunge-with-bicep-curl-2

Steps

Grasp a dumbbell in each hand with your palms facing up. Stand with your feet together, your back straight and your abs drawn in. Allow your arms to extend down fully in front of your thighs.

While keeping your body straight, take a step sideways and then bend your waist and your knee into a lunge. As you go into the lunge curl your arms up towards your shoulders contracting your biceps.

Return to starting position and switch legs.

Tips

Have a Personal Trainer  show you how to properly perform this exercise.

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