Bicep Exercies help please

[dmg713]

When I weight train I try to work each muscle with 3 different exercises. I'll do one machine exercise and 2 exercises with dumbbells. But I don't know how to work my bicep other than the bicep pull on a low cable, and a bicep curl using dumbbells. Can you please give me a few suggestions on how to work out biceps, either machine workouts or dumbbell. Thanks!

 

[McCarley]

You could do chin ups or lat pull downs (palms facing in). Those both work my biceps (and other muscles) pretty well.

 

[blackedout]

There are different types of curls to do with dumbells, hammer curls, standard curls, concentration curls, you can do all of these sitting on an incline bench, standing, or sitting straight and they hit the muscles slightly differently from the different angles. Also if you can do your cables single arm and double arm.

Chinups are great, if you can't do at first cheat with standing on a chair and let your legs help just a little to get up and then try a slow lower to start position since you can usually lower more than lift.

 

[capt_vegetable]

Check out this exercise index. It has plenty of exercises that you can do for biceps and instructions on how to do them.

bicep exercises

 

[dmg713]

Thanks y'all!