Biceps — exercises

74 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Chin-Up

Chin-Up Pull-up bar Intermediate

Hammer Curl

Hammer Curl Dumbbells Beginner

Alternating Dumbbell Curl

Alternating Dumbbell Curl Dumbbells Beginner

Barbell Curl

Barbell Curl Barbell Beginner

Incline Dumbbell Curl

Incline Dumbbell Curl Dumbbells Beginner

Barbell Underhand Row

Barbell Underhand Row Barbell Intermediate

Lat Pulldown (Reverse Grip)

Lat Pulldown (Reverse Grip) Lat pulldown Beginner

Single Arm Cable Curl

Single Arm Cable Curl Cable machine Beginner

Single-Arm Cable Cross-Body Curl

Single-Arm Cable Cross-Body Curl Cable machine Beginner

Alternating Incline Dumbbell Curl

Alternating Incline Dumbbell Curl Dumbbells Beginner

Alternating Machine Biceps Curl

Alternating Machine Biceps Curl Bicep Curl Beginner

Alternating Resistance Band Curl

Alternating Resistance Band Curl Resistance bands Beginner

Alternating Seated Dumbbell Curl

Alternating Seated Dumbbell Curl Dumbbells Beginner

Assisted Chin-Up

Assisted Chin-Up Assisted pull-up machine Beginner

Band Assisted Chin-Up

Band Assisted Chin-Up Pull-up bar Beginner

Barbell Reverse Concentration Curl

Barbell Reverse Concentration Curl Barbell Beginner

Bench Assisted Chin-Up

Bench Assisted Chin-Up Pull-up bar Beginner

Bench Assisted Pull-Up

Bench Assisted Pull-Up Pull-up bar Beginner

Bent Over Barbell Curl

Bent Over Barbell Curl Barbell Intermediate

Cable Reverse Curl

Cable Reverse Curl Cable machine Beginner

Commando Pull-Up

Commando Pull-Up Pull-up bar Advanced

Doorway Biceps Curl

Doorway Biceps Curl Beginner

Dumbbell Curl to Press

Dumbbell Curl to Press Dumbbells Beginner

Dumbbell Curl

Dumbbell Curl Dumbbells Beginner

Dumbbell Hammer Drag Curl

Dumbbell Hammer Drag Curl Dumbbells Beginner

Dumbbell Hammer Preacher Curl

Dumbbell Hammer Preacher Curl Dumbbells Beginner

Dumbbell Hammer Spider Curl

Dumbbell Hammer Spider Curl Dumbbells Beginner

Dumbbell Reverse Concentration Curl

Dumbbell Reverse Concentration Curl Dumbbells Beginner

Dumbbell Reverse Curl

Dumbbell Reverse Curl Dumbbells Beginner

Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl Dumbbells Beginner

Dumbbell Two-Hand Hammer Curl

Dumbbell Two-Hand Hammer Curl Dumbbells Beginner

Elbow Flexion and Extension

Elbow Flexion and Extension Beginner

EZ Bar Preacher Curl

EZ Bar Preacher Curl EZ Bar Beginner

EZ Bar Spider Curl

EZ Bar Spider Curl EZ Bar Beginner

Forward Step with Biceps Curl

Forward Step with Biceps Curl Beginner

Goblet Curl

Goblet Curl Dumbbells Beginner

High Dumbbell Curl

High Dumbbell Curl Dumbbells Beginner

High Resistance Band Hammer Curl

High Resistance Band Hammer Curl Resistance bands Beginner

Incline Bench Dumbbell Preacher Curl

Incline Bench Dumbbell Preacher Curl Dumbbells Beginner

Incline Bench Kettlebell Preacher Curl

Incline Bench Kettlebell Preacher Curl Kettlebell Beginner

Incline Dumbbell Hammer Curl

Incline Dumbbell Hammer Curl Dumbbells Beginner

Incline Resistance Band Curl

Incline Resistance Band Curl Resistance bands Beginner

Incline Resistance Band Hammer Curl

Incline Resistance Band Hammer Curl Resistance bands Beginner

Kettlebell Concentration Curl

Kettlebell Concentration Curl Kettlebell Beginner

Kettlebell Goblet Curl

Kettlebell Goblet Curl Kettlebell Beginner

Kneeling Stability Ball Dumbbell Curl and Overhead Extension

Kneeling Stability Ball Dumbbell Curl and Overhead Extension Dumbbells Advanced

Landmine Concentration Curl

Landmine Concentration Curl Barbell Beginner

Leg Resisted Biceps Curl

Leg Resisted Biceps Curl Flat bench Beginner

Lying Resistance Band Curl

Lying Resistance Band Curl Resistance bands Beginner

Overhead Cable Curl

Overhead Cable Curl Cable machine Beginner

Plate Curl to Press

Plate Curl to Press Weight plates Beginner

Resistance Band Curl to Press

Resistance Band Curl to Press Resistance bands Beginner

Resistance Band Drag Curl

Resistance Band Drag Curl Resistance bands Beginner

Resistance Band Hammer Curl

Resistance Band Hammer Curl Resistance bands Beginner

Resistance Band Hammer Spider Curl

Resistance Band Hammer Spider Curl Resistance bands Beginner

Resistance Band Reverse Curl

Resistance Band Reverse Curl Resistance bands Beginner

Resistance Band Reverse Spider Curl

Resistance Band Reverse Spider Curl Resistance bands Beginner

Resistance Band Spider Curl

Resistance Band Spider Curl Resistance bands Beginner

Resistance Band Zottman Curl

Resistance Band Zottman Curl Resistance bands Beginner

Seated Barbell Curl

Seated Barbell Curl Barbell Beginner

Seated Hammer Curl

Seated Hammer Curl Dumbbells Beginner

Seated Zottman Curl

Seated Zottman Curl Dumbbells Beginner

Single Arm Barbell Curl

Single Arm Barbell Curl Barbell Intermediate

Single Arm Dumbbell Reverse Preacher Curl

Single Arm Dumbbell Reverse Preacher Curl Dumbbells Beginner

Single Arm Dumbbell Zottman Preacher Curl

Single Arm Dumbbell Zottman Preacher Curl Dumbbells Intermediate

Single Arm Kettlebell Curl

Single Arm Kettlebell Curl Kettlebell Beginner

Ski Erg Biceps Curl

Ski Erg Biceps Curl Ski erg Beginner

Sled Rope Pull

Sled Rope Pull Sled Beginner

Squatting Resistance Band Curl

Squatting Resistance Band Curl Resistance bands Beginner

Stability Ball Dumbbell Preacher Curl

Stability Ball Dumbbell Preacher Curl Dumbbells Beginner

Standing Biceps Stretch

Standing Biceps Stretch Beginner

Standing Concentration Curl

Standing Concentration Curl Dumbbells Beginner

Suspension Trainer Chin-Up

Suspension Trainer Chin-Up Suspension trainer Intermediate

Wall Biceps Stretch

Wall Biceps Stretch Beginner

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