Bicep Exercises for Home Gym
Bicep exercises on MOMO split into two attachments: the EZ bar for standard curls, and cable handles for curl variations that let you adjust body position and elbow angle. Most bicep isolation comes down to one thing — keeping your upper arm still and letting your forearm do the moving.
Seated Preacher Curl (Cable)
Sit on the bench pad with your feet on its higher end, and grab both handles with a supinated grip. Rest your elbow near your thigh — resting it fully increases difficulty, keeping it slightly off increases range of motion. Curl to head level, pause at the top, and lower slowly.
Cable Curl — Lying
Lie on the bench pad with your feet and head near the squat stand edge, head closer to the stand. Grab the handles from the cable area and curl yourself up, keeping your back straight and head neutral. Bring the handles to shoulder level, then lower slowly until you feel a stretch.
Single-Arm Cable Curl
Attach a handle to one side and sit on that side, feet planted. Curl one arm at a time, keeping your upper arm locked in place as you bring the handle to your shoulder. Lower slowly before switching to the other side.
EZ Bar Curl — Seated
Sit on the bench pad and grab the EZ bar with a supinated grip, keeping your shoulders retracted and back neutral. Let your feet hang so you can curl freely. Bring the bar to shoulder level, pausing briefly at the top of each rep — avoid leaning forward or back.
EZ Bar Preacher Curl
Kneel on the bench pad with your shins down, resting your elbow on the pad's edge. Grab the curl bar and bring it up toward your forehead rather than your shoulder — this angle isolates the biceps more directly. Lower slowly and keep your back straight throughout.
Close Grip Barbell Curl
Sit on the bench pad with feet planted and grab the barbell with a shoulder-width grip. Curl up to chin level, keeping your elbows at your sides throughout. Pause at the top and bottom of each rep to avoid using momentum.
Wing Bar Cable Curl
Sit facing the cables with your feet hooked into the wing bar attachment, a few inches away from the handles. Curl the handles up to face level, keeping your elbows at a 45° angle. Pause at the top, and stretch fully before each rep — no swinging.
