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Biceps Exercises

All 42 exercises that train the Biceps as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Arms 41

Alternating Dumbbell Curls with Pause video beginner
Alternating Dumbbell Curls with Pause Dumbbell · Biceps
Band Curl video beginner
Band Curl Resistance Band · Biceps
beginner
Band Hammer Curl Resistance Band · Biceps, Forearms
Barbell 21-s video intermediate
Barbell 21-s Barbell · Biceps
Barbell Curl video beginner
Barbell Curl Barbell · Biceps
Bicep Push Up video intermediate
Bicep Push Up Bodyweight · Biceps
Cable Curl video beginner
Cable Curl Cable · Biceps
Cable Handles Bicep Curl video beginner
Cable Handles Bicep Curl Cable · Biceps
Cable Reverse Grip Bar Curl video intermediate
Cable Reverse Grip Bar Curl Cable · Biceps
Cable Rope Curls video beginner
Cable Rope Curls Cable · Biceps
Cable Squat Bicep Curls video intermediate
Cable Squat Bicep Curls Cable · Biceps
Close Grip Barbell Curls video beginner
Close Grip Barbell Curls Barbell · Biceps
Close Grip Preacher Curls video intermediate
Close Grip Preacher Curls Barbell · Biceps
Concentration Curl video beginner
Concentration Curl Dumbbell · Biceps
Crucifix Curl (Single Arm) video intermediate
Crucifix Curl (Single Arm) Cable · Biceps
Drag Curls video intermediate
Drag Curls Barbell · Biceps
Dumbbell 21's video intermediate
Dumbbell 21's Dumbbell · Biceps
Dumbbell Alternating Curls video beginner
Dumbbell Alternating Curls Dumbbell · Biceps
Dumbbell Arnold Curl video intermediate
Dumbbell Arnold Curl Dumbbell · Biceps
Dumbbell Cross Curl video beginner
Dumbbell Cross Curl Dumbbell · Biceps
Dumbbell Curl video beginner
Dumbbell Curl Dumbbell · Biceps
Dumbbell Curl Twist Reverse Dumbbell Curl video intermediate
Dumbbell Curl Twist Reverse Dumbbell Curl Dumbbell · Biceps
Dumbbell Curls Close Grip video beginner
Dumbbell Curls Close Grip Dumbbell · Biceps
Dumbbell Hammer Curls video beginner
Dumbbell Hammer Curls Dumbbell · Biceps
Dumbbell Preacher Curl Single Arm video beginner
Dumbbell Preacher Curl Single Arm Dumbbell · Biceps
Dumbbell Rotating Curls Single Arm video beginner
Dumbbell Rotating Curls Single Arm Dumbbell · Biceps
Dumbbell Spider Curls video intermediate
Dumbbell Spider Curls Dumbbell · Biceps
EZ Bar Preacher Curls video beginner
EZ Bar Preacher Curls Barbell · Biceps
Ez Bar Curl Inside Grip video beginner
Ez Bar Curl Inside Grip Barbell · Biceps
Hammer Curl video beginner
Hammer Curl Dumbbell · Biceps, Forearms
Incline Dumbbell Curl video intermediate
Incline Dumbbell Curl Dumbbell · Biceps
Kettlebell Curl video beginner
Kettlebell Curl Kettlebell · Biceps
Preacher Curl video beginner
Preacher Curl Machine · Biceps
Reverse Curl video beginner
Reverse Curl Dumbbell · Forearms, Biceps
Seated Dumbbell Curls video beginner
Seated Dumbbell Curls Dumbbell · Biceps
Seated Hammer Curls video beginner
Seated Hammer Curls Dumbbell · Biceps
Spider Bicep Cable Curls video intermediate
Spider Bicep Cable Curls Cable · Biceps
Squat Bicep Curls video intermediate
Squat Bicep Curls Dumbbell · Biceps
Standard Dumbbell Bicep Curl video beginner
Standard Dumbbell Bicep Curl Dumbbell · Biceps
V-Bar Bicep Curls video beginner
V-Bar Bicep Curls Cable · Biceps
Zottman Curl intermediate
Zottman Curl Dumbbell · Biceps, Forearms

Vertical Pull 1

Chin-Up intermediate
Chin-Up Pull-Up Bar · Lats, Biceps