Biceps exercises
67 exercises, 3 pages
Filters in the catalogueMost often with: dumbbell, barbell, cable Machine
Biceps · Intermediate
EZ-Bar Spider Curl
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.
Biceps · Intermediate
Barbell Preacher Curl
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.
Biceps · Intermediate
Hercules Curl
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.
Biceps · Intermediate
Dumbbell Incline Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Biceps · Beginner
Dumbbell Biceps Curl
A standing arm exercise with both forearms held in a palms-forward grip. Simultaneous elbow flexion loads the biceps against the dumbbells, while the trunk and forearms stabilize the movement. The grip stays supinated rather than rotating during the lift.
Biceps · Intermediate
Dumbbell Drag Curl
An isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Biceps · Intermediate
Wide Grip Standing Barbell Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head due to the wide grip. This exercise helps in building overall arm strength and muscle mass, enhancing the peak of the biceps.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Back · Intermediate
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Biceps · Intermediate
Weighted Chin Up
A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
Biceps · Intermediate
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles.
Biceps · Intermediate
Seated Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
Biceps · Intermediate
Bayesian Cable Curl Seated
An isolation exercise targeting the biceps brachii. It utilizes a cable machine to maintain constant tension throughout the movement, enhancing muscle engagement and growth. Performing this exercise seated helps stabilize the body, allowing for better focus on the biceps.
Biceps · Intermediate
Dumbbell Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
Biceps · Intermediate
Biceps Barbell Curl
A fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Biceps · Intermediate
Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Biceps · Intermediate
Arm Blaster Biceps Dumbbell Curl
An isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Biceps · Intermediate
Band Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Biceps · Intermediate
EZ-Bar Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Biceps · Intermediate
TRX Biceps Curl
A suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
