- Standing Curl: The standing curl is the foundation of a biceps-building routine. Start with feet together or with one foot in front and one foot in back if you need more stability. With your arms fully extended at your sides holding a barbell or dumbbell, keep your elbows tucked in close to your body, and slowly curl the weight(s) up. At the top of the curl, squeeze your biceps and slowly lower the weight(s) back down. Make sure to keep your elbows close to your body and don’t let them move at all during your rep.
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- Alternating Dumbbell Curl: Place your feet shoulder-width apart or stand with one foot in front and one foot in back. Begin the exercise with both arms extended at your sides, palms facing forward. Slowly curl one arm up to shoulder height and squeeze your biceps at the top. Slowly lower the dumbbell down and alternate arms. Make sure to keep your elbows close to your body and don’t let them move at all during your rep.
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- Hammer Curl: Place your feet shoulder-width apart or stand with one foot in front and one foot in back. Begin the exercise with both arms extended at your sides, palms facing each other. While keeping your palms facing toward each other, slowly curl the arms up to shoulder height and squeeze your biceps at the top. Slowly lower the dumbbells back down. Make sure to keep your elbows close to your body and don’t let them move during your rep.
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- Chin-Ups: This compound exercise works your biceps, latissimus dorsi, and abdominal muscles, among others. With your palms facing you, put your hands on a chin-up bar, shoulder-width apart, engage your lats, and pull your body up so that your chin goes over the bar. Lower yourself back down so that your arms are completely extended. Repeat. While doing a chin-up, make sure to keep your muscles engaged so that you don’t stress your skeletal structure and its connective tissues.If you cannot do a chin-up on your own, do not fret! Try using the P90X® Chin-Up Max, which allows you to adjust the amount of support you get so you can work your way up to unassisted reps.
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- Supinated Bent-Over Rows: The supinated bent-over row works the biceps, the latissimus dorsi, the hamstrings, and some of the muscles in the back. Start with your feet shoulder-width apart and your hands on a barbell or with a dumbbell in each hand, palms facing away from your body. Bend over so that you feel your hamstrings engage. Keep your back flat and chest expanded and pull the barbell into your body until it is just below your chest as if you were rowing. Lower the weight(s) back down and repeat.
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