How to Work the Biceps

Do you wear long-sleeves to cover up the embarrassing Derringers you’re packing? Well, you can box those up and buy some new tank tops. With these bicep-targeting exercises, you won’t want to wait to show off your new and improved GLOCKs at the gun show. 

Standing Barbell Curls

  • Place your hands shoulder-width apart on a barbell.
  • Start with your elbows fully extended, then curl your arms upward to bring the barbell up to your chest.
  • Lower the barbell until your elbows are fully extended.
  • Keep your elbows fixed and your back straight.
  • Resist the weight as you slowly lower the barbell.

Reverse Curls

  • Hold a dumbbell in each hand with your palms facing behind you.
  • Bring the dumbbell up toward your shoulder with your elbows bent. At the top of the lift, your palms will face in front of you.
  • Slowly resist the weight as you lower to start position.

Drag Curls

  • In standing barbell position, slide the bar up against your body until it reaches your chest. This is the highest point that you will be able to lift the bar while keeping it contact with your body.
  • Lower the bar the same way. Your elbows will naturally move backwards when your shoulders can no longer assist in the exercise.


  • Start with a dead hang with your palms six inches apart on the chin-up bar.
  • Lift up just past your chin so that your chest touches the bar.
  • Lower yourself slowly back down to a dead hang.

One-Arm Hammer Rows

  • Place your right knee on a flat bench with your left foot firmly on the ground to the side.
  • Lean over with your back straight so it is parallel to the floor.
  • Place your right hand on the bench to brace yourself.
  • Lift the dumbbell with your left hand in the hammer position (with your palm facing your body).
  • Let your arm hang straight down, then bend your elbow and bring your arm up to your chest in a curl.
  • Slowly lower.
  • Switch to other arm.