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Biceps Exercises

Equipment:

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Equipment
Seated Incline Curl (Dumbbell)

Seated Incline Curl (Dumbbell)

Dumbell • Biceps
EZ Bar Biceps Curl

EZ Bar Biceps Curl

Barbels • Biceps
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Dumbell • Biceps
Preacher Curl (Barbell)

Preacher Curl (Barbell)

Barbels • Biceps
Concentration Curl

Concentration Curl

Dumbell • Biceps
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Dumbell • Biceps
21s Bicep Curl

21s Bicep Curl

Barbels • Biceps
Spider Curl (Dumbbell)

Spider Curl (Dumbbell)

Dumbell • Biceps
Preacher Curl (Machine)

Preacher Curl (Machine)

Machine • Biceps
Bicep Curl (Cable)

Bicep Curl (Cable)

Machine • Biceps
Rope Cable Curl

Rope Cable Curl

Machine • Biceps
Preacher Curl (Dumbbell)

Preacher Curl (Dumbbell)

Dumbell • Biceps
Cross Body Hammer Curl

Cross Body Hammer Curl

Dumbell • Biceps
Hammer Curl (Cable)

Hammer Curl (Cable)

Machine • Biceps
Single Arm Curl (Cable)

Single Arm Curl (Cable)

Machine • Biceps
Overhead Curl (Cable)

Overhead Curl (Cable)

Machine • Biceps
Behind the Back Curl (Cable)

Behind the Back Curl (Cable)

Machine • Biceps
Seated Incline Hammer Curl (Dumbbell)

Seated Incline Hammer Curl (Dumbbell)

Dumbell • Biceps
Drag Curl

Drag Curl

Barbels • Biceps
Waiter Curl (Dumbbell)

Waiter Curl (Dumbbell)

Dumbell • Biceps
Zottman Curl (Dumbbell)

Zottman Curl (Dumbbell)

Dumbell • Biceps
Pinwheel Curl (Dumbbell)

Pinwheel Curl (Dumbbell)

Dumbell • Biceps
Reverse Curl (Barbell)

Reverse Curl (Barbell)

Barbels • Biceps
Reverse Curl (Dumbbell)

Reverse Curl (Dumbbell)

Dumbell • Biceps
Reverse Curl (Cable)

Reverse Curl (Cable)

Machine • Biceps
Reverse Grip Concentration Curl

Reverse Grip Concentration Curl

Dumbell • Biceps
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Pinwheel Curl (Dumbbell)

Dumbell Primary: Biceps Secondary: Forearms

Step-by-Step Instructions

  • Grab a pair of dumbbells and stand tall with your shoulders back and chest out.
  • Position both dumbbells slightly in front of your thighs with your palms facing in and back.
  • Take a breath and curl one dumbbell in toward your chest until it comes slightly higher than your elbow. Breathe out.
  • Lower the dumbbell to the starting position, fully extending your arm. Breathe in on the way down.
  • Repeat with your other arm.
  • Keep alternating.