Biceps exercises

67 exercises, 3 pages

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Most often with: dumbbell, barbell, cable Machine

  • Biceps · Intermediate

    Cable Squatting Curl

    A cable arm exercise that combines a squat position with a biceps curl. The lower-body position adds postural demand while the cable provides resistance for elbow flexion.

  • Biceps · Intermediate

    Dumbbell Incline Hammer Curl

    A biceps and forearm exercise performed on an incline bench with a neutral grip. The inclined support changes the arm position while the hammer grip emphasizes the brachialis and brachioradialis.

  • Biceps · Intermediate

    Double Dumbbell Preacher Curl

    An isolation exercise targeting the biceps brachii. It is performed using a preacher bench and two dumbbells, allowing for controlled movement and effective muscle engagement. This exercise emphasizes the peak contraction of the biceps and helps in developing the lower part of the muscle.

  • Biceps · Intermediate

    EZ-Bar Preacher Curl

    The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii.

  • Chest · Advanced

    Planche Dips

    An advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.

  • Biceps · Beginner

    One-Arm Machine Preacher Curl

    An isolation exercise targeting the biceps brachii. This exercise is performed using a preacher curl machine, allowing for controlled movement and focused contraction of the biceps. It helps in building muscle mass and improving the peak of the bicep.

  • Biceps · Intermediate

    Dumbbell Supinated Preacher Curl

    An isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.

  • Biceps · Intermediate

    Single Dumbbell Curl

    An isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.

  • Biceps · Advanced

    Ring Muscle Up

    An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.

  • Biceps · Intermediate

    Spider Hammer Curl

    An isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.

  • Biceps · Intermediate

    Seated Dumbbell Curl

    An isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.

  • Back · Intermediate

    Chin-Up

    An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.

  • Biceps · Intermediate

    Dumbbell Spider Curl

    An incline-bench biceps isolation exercise performed with the chest supported. The setup reduces body momentum and keeps the emphasis on elbow flexion and biceps contraction.

  • Back · Intermediate

    Barbell Bent-Over Row (Near-Horizontal Torso)

    A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.

  • Biceps · Intermediate

    Bar Cable Biceps Curl

    An isolation exercise targeting the biceps brachii, utilizing a cable machine to maintain constant tension throughout the movement. This exercise is effective for building bicep strength and size, and it allows for a controlled range of motion.

  • Biceps · Intermediate

    Bayesian Cable Curl

    An isolation exercise targeting the biceps, performed using a cable machine. This exercise emphasizes the stretch and contraction of the biceps by maintaining constant tension throughout the movement. It is ideal for enhancing bicep peak and overall arm development.

  • Biceps · Intermediate

    Close-grip EZ Bar Curl

    An isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles.

  • Biceps · Intermediate

    Zottman Curl

    A compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.

  • Biceps · Intermediate

    Band Biceps Curl

    An isolation arm exercise that uses elastic resistance to target the biceps brachii. Band tension changes across the range, providing resistance throughout the curl.