Your bicep muscle. The page is to help you learn more about your bicep muscle. The more you know about how your bicep muscle works, the more you can build it up!

Your bicep muscle (shown on the diagram in green) is responsible for moving your hand towards your shoulder. The bicep muscle actually consists of 3 muscles. They are the biceps brachii (main bicep muscle), brachialis (the outside bicep muscle) and brachioradialis (the connector muscle between the main bicep and the forearm muscle).

Most of the bicep muscle exercises will hit all 3 of the bicep muscles. Some bicep exercises will hit some areas of the bicep muscle harder than others. For exmaple, the reverse barbell curl will hit the brachioradialis much harder than the other 2 muscles.

Because of the way the bicep muscle works, you don't really have to worry about planning your bicep building routine to hit all 3 muscles. Some lifters swear that if you change your grip on the bar you're curling you can target the inner and outer bicep muscle, but the truch is, you will notice an difference at all.

All bicep curling exercises will hit the 3 muscles enough for you to really build strength and size to your bicep muscles. We reccommend that you try our big muscle building Bicep workout routines. We have bicep muscle building routines for all levels of development.

Bicep Exercises:

Barbell Biceps Exercises:

Biceps Exercises - Barbell Curls
Biceps Exercises - Close Grip Barbell Curls
Biceps Exercises - Reverse Grip Barbell Curls
Biceps Exercises - EZ Bar Curls
Biceps Exercises - EZ Bar Preacher Curls
Biceps Exercises - EZ Bar Concentration Curls
Biceps Exercises - Reverse Grip Plate Curls
Biceps Exercises - EZ Bar Spider Curls
Biceps Exercises - Barbell Curls With Wide Grip

Dumbbell Biceps Exercises:

Biceps Exercises - Alternating Hammer Curls
Biceps Exercises - Alternating Incline Dumbbell Curls
Biceps Exercises - Dumbbell Concentration Curls
Biceps Exercises - Alternating Dumbbell Curls
Biceps Exercises - Two Arm Dumbbell Curls
Biceps Exercises - Hammer Dumbbell Curls
Biceps Exercises - Incline Dumbbell Curls
Biceps Exercises - Incline Angled Dumbbell Curls
Biceps Exercises - Lying Dumbbell Curls
Biceps Exercises - Single Arm Preacher Curls
Biceps Exercises - Preacher Hammer Dumbbell Curls
Biceps Exercises - Seated Dumbbell Curls
Biceps Exercises - Seated Dumbbell Angled Curls
Biceps Exercises - Standing Angled Dumbbell Curls
Biceps Exercises - Single Arm Dumbbell Incline Curls
Biceps Exercises - Two Arm Dumbbell Preacher Curls
Biceps Exercises - Standing Zottman Dumbbell Curls
Biceps Exercises - Zottman Dumbbell Preacher Curls

Cable Biceps Exercises:

Biceps Exercises - Cable Rope Hammer Curls
Biceps Exercises - Cable Preacher Curls
Biceps Exercises - Lying Straight Bar Cable Curls
Biceps Exercises - Lying High Cable Curls
Biceps Exercises - Machine Preacher Curls
Biceps Exercises - Two Arm Cable Curls
Biceps Exercises - Standing Cable Curls
Biceps Exercises - Single Arm Cable Curls
Biceps Exercises - FreeMotion Two Arm Cable Curls

For workouts please contact us at njm@storm-leisure.co.uk and we will send you some.