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.
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Drag curls are a variation of barbell curls. The barbell remains in contact with your torso throughout the movement (hence the name). To do this, the elbows are brought backward while raising the barbell. This creates a greater stretch on the long head of the biceps, which crosses the shoulder joint
The Barbell Drag Curl is a variation of the traditional biceps curl that targets the biceps in a unique way. By 'dragging' the barbell upward along your body, you place more emphasis on the long head of the biceps, which may lead to greater definition and strength. Execution Stand upright with y
The Barbell Lap Curl is an effective exercise for building strength and mass in your biceps. This exercise stands out because of its unique position and the way it isolates the biceps, providing an intense workout. Execution Sit at the end of a bench with your feet flat on the floor and your kne
Introduction: The Barbell Pendlay Row is a powerful compound exercise that targets your back muscles. What makes this exercise unique is that each repetition starts from the floor, allowing for a complete reset and maximum strength development in the upper back and lats. Execution: Place a barbe
Barbell preacher curls are an isolation exercise for the biceps. The exercise was devised by bodybuilders in the 1960s as a way to isolate the biceps. Placing the upper arms on the sloped bench prevents you from cheating by bringing the shoulders forward. It also prevents you from using your upper b
The Barbell Preacher Curl is a popular exercise for developing strong and well-defined biceps. The support of the preacher bench isolates your arm, allowing you to train the biceps more effectively without other muscles taking over. Execution Set up the preacher bench and choose a suitable weigh
The Barbell Pull is a powerful compound exercise that targets multiple muscle groups at once. It is an excellent way to strengthen your back, shoulders, and arms while also improving your grip strength. Execution Begin by placing the barbell on the floor in front of your feet. Stand with your fe
The Barbell Reverse Biceps Curl is an effective exercise that targets the forearms and biceps, but with a unique twist. Unlike the traditional biceps curl, you grip the barbell with an overhand grip, providing a more intense workout for the forearm muscles and a new challenge for the biceps. Execut
The barbell wrist curl targets the so-called wrist extensors: the muscles on the outside of the forearm that move the knuckles toward the outside. Barbell reverse wrist curl Muscles involved: Forearms: Wrist extensors Barbell reverse wrist curl setup Grip a (relatively light) barbell with your pa
The Barbell Reverse Spider Curl is a unique exercise that targets the biceps in a way not often seen in traditional training programs. This exercise offers a new challenge and stimulus for your muscles, which can lead to improved muscle growth and strength. Execution Begin by setting an incline
If you're looking for an effective way to strengthen your back and biceps, the Barbell Reverse-Grip Bent-Over Row is an excellent choice. This variation of the traditional bent-over row places more emphasis on the forearms and biceps through the reverse grip, while also providing a powerful workout
The Barbell Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise is ideal for developing a strong back, shoulders, and arms. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge forward from your hips, keep
The Barbell Seated Concentration Biceps Curl is a powerful exercise focused on isolating and strengthening the biceps. This exercise offers a unique way to train your biceps with an emphasis on concentration and control, leading to effective muscle building and definition. Execution Find a comfo
The Barbell Single-Arm Biceps Curl is a powerful exercise focused on isolating and strengthening the biceps. Using one arm at a time allows you to focus on muscle balance and symmetry, which is often overlooked in traditional biceps exercises. Execution Begin by holding a barbell in one hand, wi
If you're looking for an effective way to strengthen your forearms, the Barbell Standing Back Wrist Curl is an excellent choice. This exercise specifically targets the wrist flexors and offers a unique way to develop grip strength and forearm mass. Execution Begin by placing a barbell behind you
The Barbell Standing Close-Grip Curl is an effective exercise for strengthening and building the biceps. The close grip challenges your muscles in a unique way, which may contribute to better muscle definition and growth. Execution Stand upright with your feet shoulder-width apart and grasp the
The Barbell Standing Concentration Curl is an effective exercise for building strength and mass in your biceps. This exercise is distinguished by the concentrated tension it requires, providing optimal stimulation for your biceps. Execution Stand upright with your feet shoulder-width apart and h
Introduction: The Barbell Standing Reverse Preacher Curl is a variation of the traditional biceps curl that targets the forearms and upper biceps. This exercise is unique because it improves grip strength and emphasizes the brachialis, a muscle that is often overlooked. Execution: Stand upright
If you're looking for an effective way to train your biceps, the barbell standing wide-grip biceps curl is an excellent choice. This variation of the traditional biceps curl emphasizes the outer part of the biceps, helping you achieve fuller and more defined arm development. Execution Stand upri
The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stabilization throughout the entire moveme
If you are looking for an effective way to strengthen your back and biceps, the Barbell Underhand Bent-Over Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, helping you build muscle mass while also improving your posture and functional str
The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the lateral and anterior heads work about equally hard as well. Nevertheless, it is not strange to focus this exercise
The Barbell Upright Row exercise is an effective way to strengthen your shoulders, upper back, and trapezius. This exercise offers a unique combination of muscle activation that not only helps you build muscle mass but also improves your posture. Execution Stand with your feet shoulder-width apa
The Barbell Wide-Grip Biceps Curl is an effective exercise for strengthening and enlarging your biceps. The wide grip challenges your muscles in a unique way, which may lead to better muscle growth and definition. Execution Stand upright with your feet shoulder-width apart and grasp the barbell