Three Moves For Strong Biceps

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It’s really easy to overthink bicep training, but forget about machines and hard to understand exercises. All you need is a set of NuBells, and you’re half way there! I’ve included some great unique movements below to help you add a new element to your regular training. Try out these three movements to help you build strong beautiful biceps!

NuBell Drag Curl

Target Muscles: biceps brachii

Set Up: Stand with your feet hip-width apart and hold a NuBell in each hand. Draw your shoulder blades back and hold your core tight.

Action: Bend your elbows and direct them rearward to curl the weights, dragging them along the side of your body until they reach the bottom of your ribcage; at the end of the motion, your elbows should point directly behind you. Pause a moment at peak contraction before slowly lowering back to the start.

Tip: It’s ok if you can’t lift the weights very high; don’t force it.


Squatting Concentration Curl

Target Muscles: brachialis, biceps brachii, gluteus maximus, quadriceps

Set Up: Stand with your feet wider than shoulder-width apart and hold a NuBell in your right hand. Come into a low squat, and place the back of your right arm against the inside of your right leg, with your palm turned inward.

Action: Curl the weight toward your shoulder in a smooth arc, coming as high as you can and squeezing your biceps at the top. Slowly lower to the start and repeat. When your set is through, switch sides and repeat

Tip: Don’t dip the shoulder of your working arm to help lift the weight; this calls on more of your deltoids.



Target muscles: biceps brachii

Set up: Stand with your feet hip-width apart, and hold a set of dumbbells at your sides, palms facing forward.

Action: Keeping your arms steady, curl the weights out and up in an arc, until they reach the sides of your shoulders. Pause, squeeze your muscles, and then slowly return to the start.

Tip: Contract your biceps at the top of each rep before lowering. Your elbows will flare out, but try to keep them tight to your sides.


You’re three steps closer to stronger biceps! Incorporate these into your fitness regime to help you get stronger on and off your mat!