Explore biceps exercises with dumbbells, barbells, cables, and machines. Learn about grips, technique, and practical tips for controlled training.
Biceps exercises train the muscles at the front of the upper arm. This category includes curls using dumbbells, barbells, cables, and machines, with different grips and movement paths.
Many biceps movements involve elbow flexion, including curls with a barbell, dumbbells, or a cable handle. A supinated, neutral, or fixed machine grip changes the setup and feel of the exercise. Select a load that lets you keep your torso steady and move through the exercise with control.
Keep your shoulders relaxed, move from the elbows, and avoid swinging your torso to create momentum. Adjust the bench, cable, or machine to suit your body and follow the equipment instructions. Stop if you feel sharp pain and seek guidance from a qualified trainer when needed.
436 exercises
Biceps Clear filter
The Arm Swing is a dynamic exercise that focuses on improving flexibility and strength in your arms and shoulders. This exercise is ideal for warm-up routines or as part of your cool-down because it helps loosen the muscles and increase blood circulation in the upper body. Execution Begin with y
The Arms Up And Down exercise is a simple yet effective way to train your shoulders and upper arms. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners and advanced exercisers who want to strengthen their upper body. Execution
The assisted chin-up with a normal-width underhand grip is an excellent exercise for strengthening your upper body. This variation allows beginners or people working on their strength to perform chin-ups with assistance. The unique advantage of this exercise is that it allows you to focus on techniq
The Assisted Chin-Up Reverse Wide Grip is an effective exercise for strengthening your upper body, primarily targeting your back muscles and biceps. This chin-up variation helps you gradually build up to unassisted chin-ups by using an assistance machine or resistance bands, making it an excellent c
The Assisted Chin-Up, Reverse Close Grip is an exercise for strengthening the upper body, particularly targeting the back and biceps. This variation of the traditional chin-up helps you gradually build strength with the assistance of an assisted pull-up machine or resistance band, making it suitable
The Assisted Close-Grip Underhand Chin-Up is an excellent exercise for strengthening your upper body, particularly the biceps and back muscles. The assistance makes it an accessible variation for beginners or those working to improve their strength and technique. Execution Begin by positioning a
Want to strengthen your upper body with a focus on your back and biceps? The Assisted Parallel Close-Grip Pull-Up is an excellent choice. This exercise offers a unique combination of muscle activation and assistance, making it an accessible option for both beginners and advanced athletes who want to
The Assisted Pull-Up is a fantastic exercise for beginners or those working to improve their pull-up skills. This exercise uses a machine or resistance band to support part of your body weight, allowing you to focus on technique and building strength in the upper-body muscles. Execution Begin by
The Assisted Pull-Up – Wide Grip is an excellent exercise for strengthening your upper body, particularly if you are not yet strong enough to perform a traditional pull-up. This variation uses a machine or resistance band for assistance, allowing you to complete the movement while gradually building
The Assisted Pull-Up Close Grip is a fantastic exercise for strengthening your upper body, particularly if you are not yet strong enough to perform a traditional pull-up. This variation provides support, allowing you to gradually build strength in your arms and back. Execution Begin by adjusting
Band Arm Abduction is an effective exercise for strengthening your shoulder blades and the muscles around your shoulders. This exercise is unique because it uses a resistance band to gradually increase the intensity, allowing you to build muscle strength safely. Execution Stand upright with your
The Band Bent-Over Row is an effective exercise that targets strengthening your back muscles using a resistance band. This exercise offers a unique way to train your back without using heavy weights, making it an excellent choice for home workouts or when traveling. Execution Stand with your fee
The Band Close-Grip Biceps Curl is an effective exercise for strengthening and defining your biceps. Using a resistance band, this variation provides unique resistance that differs from traditional weights, creating constant tension on the muscles throughout the movement. Execution Stand with bo
The barbell bent over row is an exercise targeting the latissimus dorsi, the main muscle responsible for the 'V-shape'. However, many other muscles assist in pulling the elbows and shoulders backward, as well as maintaining the bent-over position. The biceps brachii, brachialis, and brachioradialis
If you are looking for an effective exercise to strengthen your back muscles, the Barbell Bent-Over Row with a pronated grip is an excellent choice. This exercise not only provides an intensive workout for your upper back, but also improves your grip strength and supports the development of good pos
The Barbell Bent-Over Row with a supinated grip is a powerful exercise that targets the development of your back muscles, with additional emphasis on your biceps and forearms due to the underhand grip. This variation offers unique benefits for improving your posture, strength, and muscle definition.
The barbell bicep curl with a normal grip is a classic strength exercise focused on developing the biceps. This exercise is not only effective for building muscle mass, but also improves grip strength and overall arm function. Execution Stand upright with your feet shoulder-width apart and hold
The Barbell Bicep Curl with a wide grip is an effective exercise for strengthening and building your biceps. This variation emphasizes your muscles slightly differently than the traditional bicep curl, providing a unique stimulus to your muscles. Execution Stand upright with your feet shoulder-w
Barbell biceps curls are a popular exercise for the biceps. The (flexors of the) forearms primarily stabilize the wrists. The front of the shoulder stabilizes the upper arm when the forearm is brought forward. The core muscles in the lower back and abdomen stabilize the torso. Barbell biceps c
The Barbell Biceps Curl is a classic strength exercise focused on strengthening and enlarging the biceps. This exercise offers an effective way to develop and build your arms, with an emphasis on the biceps brachii. It is an excellent choice for both beginners and advanced athletes who want to incre
The Barbell Curl is a classic strength exercise that targets the development of the biceps. This exercise is not only effective for building muscle mass, but also improves grip strength and forearm strength. Execution Stand upright with your feet shoulder-width apart and hold a barbell with an u
Barbell biceps curls are a popular exercise for the biceps. The (inside of the) forearms primarily stabilize the wrists. The front of the shoulders stabilizes the upper arm when the forearm is brought forward. The core muscles in the lower back and abdomen stabilize the torso. This variation uses a
If you're looking for an effective exercise to strengthen your biceps, barbell curls are an excellent choice. This exercise is not only great for building muscle, but also improves grip strength and arm stability. Execution Stand upright with your feet shoulder-width apart and hold a barbell wit
The Barbell Drag Biceps Curl is a variation of the traditional biceps curl that targets the biceps in a unique way. By 'dragging' the barbell toward you while performing the curl, you place more emphasis on the long head of the biceps, resulting in a more intense workout. Execution Begin by hold