Biceps exercises
Biceps exercises in the Fitness Coach catalogue: 66 exercises. Most often with: Dumbbell, Barbell, Cable Machine.
Back · Intermediate
Barbell Bent-Over Row (More Upright Torso)
A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.
Back · Beginner
Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Biceps · Beginner
Dumbbell Curl with Supination
A standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Biceps · Intermediate
Cable Preacher Curl
An isolation biceps exercise using a cable machine and preacher bench. The supported upper arms and cable resistance keep the focus on elbow flexion and the biceps.
Biceps · Intermediate
Rope Cable Hammer Curl
An isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Biceps · Intermediate
Barbell Wall Curl
An isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Biceps · Intermediate
Dumbbell Seated Alternate Hammer Curl
An isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles.
Biceps · Intermediate
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii.
Biceps · Intermediate
Seated Incline Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Biceps · Intermediate
Alternate Dumbbell Hammer Curl
A strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
Biceps · Intermediate
Dumbbell Concentration Curl
A seated biceps isolation exercise performed with one arm supported against the inner thigh. The support minimizes body movement and concentrates the load on the biceps.
Biceps · Intermediate
Preacher Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm.
Forearms · Intermediate
Reverse Grip Cable Curl
An isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii.
Biceps · Intermediate
Kettlebell Biceps Curl
An isolation curl variation using a kettlebell. Its offset load challenges elbow flexion while emphasizing the biceps and contributing forearm stability.
Biceps · Intermediate
Barbell Drag Curl
An isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and focusing on elbow flexion. This exercise is performed with a barbell and requires strict form to maximize bicep engagement and minimize momentum.
Back · Beginner
Machine-Assisted Pull-Up (Partial Range)
A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Biceps · Intermediate
One-Arm Hammer Cable Curl
The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.
Biceps · Intermediate
Close Grip Biceps Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Biceps · Intermediate
Dumbbell Cross Body Hammer Curl
An isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. This variation emphasizes the forearms and the outer head of the biceps, promoting arm strength and muscle balance.
Biceps · Intermediate
Bayesian Cable Curl (Face Away)
An isolation exercise targeting the biceps brachii. It involves using a cable machine with the pulley set at a low position. This exercise emphasizes the stretch and contraction of the biceps by maintaining tension throughout the movement, making it effective for hypertrophy.
Biceps · Intermediate
Incline Cable Curl
An isolation exercise targeting the biceps brachii, performed using a cable machine with an incline bench. This exercise emphasizes the stretch at the bottom of the movement, providing constant tension throughout the range of motion.
