Biceps exercises

Dumbbell Curl with Supination is 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.

Smith Machine Bent-Over Row (Underhand Grip) is 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.

Smith Machine Bent-Over Row (Overhand Grip) is 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.

Cable Preacher Curl is 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.

The Machine Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using a preacher curl machine to perform controlled bicep curls, emphasizing the peak contraction of the biceps. This exercise helps in developing the size and strength of the biceps by providing constant tension throughout the movement.

The Rope Cable Hammer Curl is 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.

The Barbell Wall Curl is 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.

The Dumbbell Seated Alternate Hammer Curl is an isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles. This exercise is performed while seated to minimize body movement and focus on the arms. The hammer grip, with palms facing each other, emphasizes the forearm muscles and provides a unique stimulus to the biceps.

The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell with one arm while the upper arm is supported on a preacher bench, allowing for a full range of motion and minimizing momentum. This exercise emphasizes the peak contraction of the biceps and helps in developing arm strength and size.

The Seated Incline Biceps Curl is 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.

The Alternate Dumbbell Hammer Curl is 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.

Dumbbell Concentration Curl is 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.

The Preacher Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It is performed using a preacher bench, which stabilizes the arms and minimizes momentum, allowing for focused contraction of the target muscles. This exercise is typically performed with dumbbells or a specialized hammer curl bar.

The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.

Kettlebell Biceps Curl is an isolation curl variation using a kettlebell. Its offset load challenges elbow flexion while emphasizing the biceps and contributing forearm stability.

The Barbell Drag Curl is 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.

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.

The Close Grip Biceps Curl is 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.

The Dumbbell Cross Body Hammer Curl is 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.

The Bayesian Cable Curl (Face Away) is 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.

The Incline Cable Curl is 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.

The EZ-Bar Spider Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar while lying face down on an incline bench, allowing for a greater range of motion and increased muscle engagement. This exercise emphasizes the peak contraction of the biceps and minimizes shoulder involvement.

Barbell Preacher Curl is an isolation biceps exercise with the upper arms supported on a preacher bench. The fixed support limits torso involvement and focuses the work on elbow flexion.

The High Cable Curl is an isolation exercise targeting the biceps brachii. It is performed using a cable machine with the pulley set at a high position. This exercise emphasizes the peak contraction of the biceps, promoting muscle growth and definition.