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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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Behind the Back Curl (Cable)

Machine Primary: Biceps

Step-by-Step Instructions

  • Set the pulleys at around mid-thigh height, attach handles, and select the load.
  • Grab the handles one by one and stand so the pulleys are behind you.
  • Take a couple of steps forward to lift the weights off their stacks and allow the weight to pull your elbows behind your torso.
  • With your chest out, lean your torso slightly forward and stagger your stance (one foot forward, the other one back).
  • Breathe in, engage your abs, and curl until your wrists are at elbow level. Squeeze your biceps and exhale.
  • Slowly extend your arms, allowing the handles to travel behind your body, and breathe in.
  • Repeat.