Biceps
The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle. The biceps is attached to the arm bones by tough connective tissues called tendons.
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Curl
Dumbbell
Strength Standards (1RM)
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Beginner - 6 kg
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Novice - 13 kg
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Intermediate - 22 kg
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Advanced - 35 kg
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Elite - 49 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Stand holding a dumbbell in each hand with your arms hanging by your sides.
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Ensure your elbows are close to your torso and your palms facing forward.
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Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
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Pause
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Lower and repeat
The Dumbbell Curl is one of the most popular exercises.
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You can also use a barbell or cables instead of dumbbells.
Curl
Barbell
Strength Standards
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Beginner - 17 kg
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Novice - 29 kg
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Intermediate - 46 kg
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Advanced - 67 kg
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Elite - 90 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Stand holding a barbell with underhand grip with both hands slightly wider than shoulders.
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Ensure your elbows are close to your torso and your palms facing forward.
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Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
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Pause
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Lower and repeat
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You can also use a barbell or cables instead of dumbbells.
Hammer Curl
Dumbbell
Strength Standards (1RM)
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Beginner - 8 kg
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Novice - 15 kg
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Intermediate - 23 kg
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Advanced - 34 kg
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Elite - 46 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Let a pair of dumbbells hang at arm’s length next to your sides with your palms facing your thighs.
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Don’t move your arms. Instead, bend your elbows and curl the dumbbells as close to your shoulders as possible.
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Pause at the top – remember to squeeze – before slowly lowering the weight back to the starting position.
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You can also use a barbell or cables instead of dumbbells.
Incline Curl
Dumbbell
Strength Standards (1RM)
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Beginner - 6 kg
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Novice - 12 kg
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Intermediate - 20 kg
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Advanced - 30 kg
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Elite - 41 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Start by lying with your back against a bench that is set to a 45-degree incline.
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Bend your elbows and curl the dumbbells as close to your shoulders as you can.
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Next, lower the weight (slowly) back to your starting position, ensuring you completely straighten your arms.
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Curling with lengthened, extended arms creates a longer range of motion, ultimately making this curl variation more effective.
Concentration Curl
Dumbbell
Strength Standards (1RM)
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Beginner - 7 kg
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Novice - 13 kg
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Intermediate - 22 kg
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Advanced - 34 kg
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Elite - 47 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Sit on a bench with your feet set wide enough to allow your arm to hang in the middle, with your elbow resting on the inside of the thigh.
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With a dumbbell in hand, slowly curl the dumbbell upward at a controlled tempo, concentrating on contracting the biceps to move the load.
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At the top of the movement, flex as hard as possible, then slowly lower the load.
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The key is not to lose tension on the biceps at any point in the range of motion.
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The back squat is a compound exercise that challenges every muscle in the legs and doesn't just target the glutes.
Cable Curl
Cable
Strength Standards (1RM)
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Beginner - 13 kg
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Novice - 29 kg
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Intermediate - 54 kg
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Advanced - 85 kg
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Elite - 121 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Attach the desired handle to the pulley of a cable machine set to the lowest height.
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Grab the handle in both hands and take a few steps back so there’s constant tension on the cable (the weight stack should be elevated the entire time).
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Curl the bar up to your chest and then slowly lower it back down
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Repeat
Machine Bicep Curl
Machine
Strength Standards (1RM)
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Beginner - 24 kg
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Novice - 39 kg
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Intermediate - 59 kg
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Advanced - 83 kg
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Elite - 110 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Adjust seat and grab the handles with both hands (or with just one hand for single armed curl)
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Curl the handle up to your shoulders (or head on some machines) and then slowly lower it back down
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Repeat
EZ Curl
EZ Bar
Strength Standards (1RM)
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Beginner - 20 kg
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Novice - 32 kg
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Intermediate - 47 kg
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Advanced - 66 kg
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Elite - 87 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Stand holding a EZ bar with underhand grip with both hands slightly wider than shoulders.
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Ensure your elbows are close to your torso and your palms facing forward.
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Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
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Pause
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Lower and repeat
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The EZ bar ('easy bar') is shaped to make performing the exercise easier on your wrist by allowing you to hold the bar in a more comfortable position.
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This exercise can also be performed at a 'preacher curl bench'.
Zottman Curl
Dumbbell
Strength Standards (1RM)
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Beginner - 6 kg
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Novice - 13 kg
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Intermediate - 22 kg
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Advanced - 34 kg
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Elite - 48 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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With your dumbbells hanging by your side, turn your arms so your palms face forward.
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Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder.
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Pause, then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.
