Barbell Curl
Gym · Biceps
How to do it
- Grip the bar shoulder-width with palms facing forward, arms hanging straight
- Stand tall with soft knees and braced abs before the first rep
- Pin your elbows to your sides — they stay there every rep
- Curl the bar up smoothly with no swing from the lower back
- Keep your wrists straight rather than bent back under the bar
- Squeeze at the top, then lower over two seconds to full stretch
Common mistakes
- Swinging the bar up with the hips and lower back — stand still and lighten the load
- Elbows drifting forward as the bar rises; keep the upper arms vertical
- Cutting the bottom of the rep short — lower until the arms are almost straight
The barbell curl loads both arms at once and lets a lifter add weight in small, trackable steps, which makes it a straightforward way to train the front of the upper arm. It suits beginners upwards and needs only a straight or EZ bar — a shorter bar with bends in the middle. Three to four sets of 8–12 reps at the end of a pull or upper-body session works well. Anyone whose wrists ache on a straight bar can use the EZ bar instead.
No gym access? Try Dumbbell Curl, Preacher Curl, Band Biceps Curl.
Dumbbell Curl
Dumbbell · Biceps
How to do it
- Stand tall with a dumbbell in each hand, palms facing your thighs
- Alternate arms or curl both together — keep it consistent across the set
- Brace your abs so your torso stays still for the whole set
- Fix your elbows at your sides; only the forearms should move
- Turn your palms upwards as you curl so they finish facing your shoulders
- Squeeze at the top, then lower over two to three seconds
Common mistakes
- Swinging the body to start each rep — use less weight and stand still
- Shoulders shrugging up and taking over; keep them down and relaxed
- Stopping halfway down — straighten the arm almost fully between reps
The dumbbell curl trains each arm on its own, so a weaker side cannot hide behind a stronger one, and turning the palm upwards loads the biceps through both of its jobs: bending the elbow and rotating the forearm. It suits every level and needs only a pair of dumbbells, so it travels well to a home setup. Three sets of 10–15 reps at the end of an upper-body day is a sensible dose.
No dumbbells? Try Hammer Curl, Barbell Curl, Band Biceps Curl.
Hammer Curl
Dumbbell · Biceps, Forearms
How to do it
- Hold the dumbbells with palms facing each other, thumbs pointing up
- Stand upright with your elbows tucked in close to your ribs
- Brace your abs so the torso stays still through every rep
- Keep the palms facing each other the whole way — no rotating
- Curl until the dumbbell reaches shoulder height, keeping the wrist straight
- Lower slowly until the arm is nearly straight before the next rep
Common mistakes
- Elbows travelling forward at the top — keep the upper arms still
- Wrist bending back under the load; hold it straight and firm
- Leaning back to heave the weight up — stand tall and use less
The hammer curl uses a thumbs-up grip, which shifts work onto the muscle sitting under the biceps and the thick forearm muscle crossing the elbow to the wrist — both sit beside or beneath the biceps rather than on top of it. It complements a palms-up curl rather than replacing one, and the neutral grip is often kinder on sore wrists. Beginners can start straight away with a pair of dumbbells. Two to three sets of 10–15 reps, controlled rather than heavy, covers it.
No dumbbells? Try Dumbbell Curl, Band Biceps Curl, Backpack Curl.
Incline Dumbbell Curl
Dumbbell · Biceps
How to do it
- Set the bench to 45–60° and sit right back against it
- Start lighter than a standing curl — this position feels much harder
- Let both arms hang straight down, slightly behind your body
- Keep your shoulders back on the pad; only the forearms move
- Curl up without letting the elbows drift forward from the hanging position
- Lower fully until you feel a strong stretch at the front of the arm
Common mistakes
- Pulling the elbows forward, which kills the stretch — keep the upper arms hanging back
- Rolling the shoulders off the bench to help the weight up — stay pinned back
- Going too heavy and skipping the bottom half — lighten the dumbbells and lower fully
Sitting back on an incline bench lets the arms hang behind the body, so the biceps begins each rep already lengthened — a position standing curls never reach. That stretch is the point, so the dumbbells will be lighter than usual and the range must stay full. It suits lifters with some training behind them and needs an adjustable bench. Two to three sets of 8–12 reps, lowered slowly, is plenty. The first set is best eased into rather than dropped straight into the stretch.
No dumbbells? Try Dumbbell Curl, Preacher Curl, Band Biceps Curl.
Preacher Curl
Gym · Biceps
How to do it
- Set the pad so your armpits rest on its top edge
- Grip the bar palms up, shoulder-width, with your chest against the pad
- Keep both upper arms flat on the pad and your feet planted
- Curl the bar up smoothly without lifting the elbows off the pad
- Squeeze at the top, then lower slowly under full control
- Stop just short of a locked elbow at the bottom
Common mistakes
- Snapping into a fully locked elbow at the bottom — stop just short and stay controlled
- Lifting the elbows or chest off the pad to finish a hard rep — stop the set there instead
- Dropping the weight fast into the stretched bottom position; lower it slowly
The preacher bench fixes the upper arms against a pad, which strips out swinging and leaves the front of the upper arm to do the work — useful for anyone who cheats their standing curls. It needs a preacher bench and a bar or dumbbell, so it is a gym movement. Two to three sets of 8–12 reps suit most people. The bottom position stretches the elbow under load, so stopping just short of a locked elbow matters here.
No gym access? Try Barbell Curl, Dumbbell Curl, Band Biceps Curl.
Band Biceps Curl
Bodyweight · Biceps
How to do it
- Stand on the middle of the band with one end in each hand
- Feet hip-width, elbows pinned to your sides, chest tall and abs braced
- Curl up smoothly against the tension, which rises as you go
- Pause for one second at the top and squeeze hard
- Lower over three seconds instead of letting the band snap back
- Widen your stance or step further onto the band for more resistance
Common mistakes
- Rushing the reps — control the band back down over three seconds
- Elbows drifting forward as the band tightens; keep the upper arms vertical
- The band going slack at the bottom — widen your stance to keep tension
A band curl gives resistance that climbs as the arm bends, so the hardest point sits near the top, where a dumbbell feels easiest. Bands cost little, pack into a bag and suit complete beginners, which makes this a reliable stand-in when no weights are available. Because load is hard to measure, progress comes from a stronger band, a wider stance or slower lowering. Three sets of 12–20 reps works well. A band with nicks or tears can snap under tension, so it is worth checking first.
Other ways to train this: Backpack Curl, Dumbbell Curl, Barbell Curl.
Backpack Curl
Bodyweight · Biceps · also called Bag curl
How to do it
- Load a backpack with books or water bottles until it feels heavy
- Hold the grab handle or both straps with your palms facing up
- Stand tall with your elbows pinned against your sides
- Curl the bag to chest height with no swing from the hips
- Lower over three seconds until your arms are nearly straight
- Add weight or slow the lowering once a set feels easy
Common mistakes
- Using too little load to create a real stimulus — add books or slow every rep
- Swinging the bag up with the hips — stand still and let the arms work
- A thin strap cutting into the hands — wrap it in a towel or use a wider handle
A loaded backpack turns any room into a curl station: the straps give a handle and books or bottles supply resistance that can be nudged up over time. It suits beginners and anyone training away from a gym, and the mechanics match a standard curl closely. Because the load ceiling is low, high reps and slow lowering do the work — three sets of 15–20 reps, taken close to failure, is a sensible target. The load should sit tight against the straps so it does not shift mid-set.
Other ways to train this: Band Biceps Curl, Dumbbell Curl, Hammer Curl.
Cable Triceps Pushdown
Gym · Triceps
How to do it
- Set the cable high and take a shoulder-width grip on the bar
- Stand a short step back, lean forward slightly and brace your abs
- Pin your elbows against your sides and keep them there throughout
- Keep your wrists straight — do not let the bar bend them back
- Push the bar down until your elbows are completely straight, then squeeze briefly
- Let the bar rise under control until your elbows are fully bent
Common mistakes
- Driving the weight down with the shoulders — move only at the elbows
- Elbows drifting forward as fatigue builds; reset them at your sides and lighten the load
- Stopping short of lockout — finish every rep with straight arms
The pushdown isolates the triceps under steady cable tension, which makes it an easy way to add extra triceps work once the heavy pressing is done. It suits any level, but it needs a cable stack, so anyone training at home is better served by a band or dumbbell version. Three to four sets of 10 to 15 reps at the end of a push or upper-body session is a sensible dose, and the load stays easy to control as fatigue builds.
No gym access? Try Skullcrusher, Overhead Triceps Extension, Diamond Push-Up.
Skullcrusher
Dumbbell · Triceps · also called Lying triceps extension
How to do it
- Lie on a bench and press the weight up over your chest
- Take a grip a little inside shoulder-width and keep your wrists straight
- Tilt your upper arms slightly back towards your head and hold them there
- Keep the elbows fixed — only the forearms move
- Lower over two seconds to just behind your forehead
- Extend back to straight arms without letting the elbows spread apart
Common mistakes
- Elbows flaring outward — keep them in line with your shoulders
- Lowering fast — the weight travels near your head, so control every rep
- Going too heavy and swinging from the shoulders; cut the load until only the elbows bend
The skullcrusher loads the triceps with the upper arms held still, so the muscle works through a stretched position that pressing alone does not reach. Dumbbells or a bar plus a bench are all it needs, though the fixed elbow path suits lifters with some experience. Three to four sets of 8 to 12 reps suits muscle-building work. The weight passes close to the face, so the load should stay well within control, and the range can be shortened if the elbows become sore.
No dumbbells? Try Overhead Triceps Extension, Cable Triceps Pushdown, Diamond Push-Up.
Overhead Triceps Extension
Dumbbell · Triceps
How to do it
- Hold one dumbbell overhead with both hands, arms straight above your shoulders
- Stand or sit tall and brace your abs so the lower back stays flat
- Keep your elbows pointing forward and close to your head throughout
- Lower behind your head until you feel a strong stretch in the triceps
- Press back to straight arms, moving only at the elbows
- Sit against an upright back rest if your lower back arches
Common mistakes
- Flaring the elbows out — keep them pointing forward, close to your head
- Arching the lower back to help the weight up; brace hard or sit with back support
- Cutting the stretch short — lower until your hands drop well behind your head
Taking the arms overhead puts the long head of the triceps — the part that crosses the shoulder — into a deep stretch, which is why it earns a place alongside pressing. One dumbbell, a band or a cable is enough, and the movement is simple enough for beginners. Three sets of 10 to 15 reps suits most programmes. The overhead position asks a lot of the shoulders, so anyone who finds it uncomfortable is better off reducing the range or choosing a pushdown.
No dumbbells? Try Skullcrusher, Cable Triceps Pushdown, Bench Dip.
Bench Dip
Bodyweight · Triceps
How to do it
- Sit on a bench with your hands beside your hips, fingers pointing forwards
- Slide your hips off the edge, legs out front, heels on the floor
- Hold yourself on straight arms with your shoulders pulled down, not shrugged
- Keep your hips brushing the bench as you drop straight down
- Bend your elbows straight back — do not let them flare out
- Stop when your upper arms reach roughly parallel to the floor, then press up
Common mistakes
- Dropping too low and straining the shoulder — stop at about 90° of elbow bend
- Hips drifting forward away from the bench; keep them close to the edge
- Shoulders creeping up towards your ears — keep the chest tall and shoulders down
The bench dip trains the triceps with nothing more than a chair, a bench or a low step, which makes it a useful option away from a gym. Difficulty scales easily — bending the knees makes it lighter, while straightening the legs or raising the feet makes it harder. Two to four sets of 10 to 20 reps works well. The shoulders sit in a stretched position here, so anyone with shoulder pain may prefer a push-up or an overhead extension instead.
Other ways to train this: Diamond Push-Up, Overhead Triceps Extension, Cable Triceps Pushdown.
Diamond Push-Up
Bodyweight · Triceps, Chest · also called Close-grip push-up
How to do it
- Place your hands under your chest, thumbs and index fingers forming a diamond
- Hold one straight line from head to heels, abs and glutes tight
- Keep your elbows close to your ribs as you lower
- Lower under control until your chest touches your hands
- Press up and straighten the elbows without letting your hips sag
- Put your hands on a bench or wall if the floor version is too hard
Common mistakes
- Flaring the elbows out — tuck them in or the chest takes over the work
- Hips sagging or riding up; squeeze the glutes and hold one straight line
- Cutting the range short — bring the chest all the way down to your hands
Bringing the hands together under the chest shifts a standard push-up towards the triceps while the chest still assists, so it doubles as a pressing movement for anyone without weights. It is harder than it looks, and beginners can start with their hands on a bench or wall before working on the floor. Three to four sets taken close to failure, roughly 8 to 15 reps, is a sensible target. The narrow hand position can bother the wrists — push-up handles help.
Other ways to train this: Bench Dip, Cable Triceps Pushdown, Skullcrusher.