Biceps Exercises
Explore our complete collection of biceps exercises with video demonstrations and expert form cues.
54 exercises available
Bicep Curl (Dumbbell)
A fundamental arm exercise that isolates the biceps by curling dumbbells toward the shoulders. It is...
Hammer Curl (Dumbbell)
The dumbbell hammer curl is a bicep isolation exercise performed with a neutral grip to target the b...
Preacher Curl (EZ Bar)
The Preacher Curl (EZ Bar) is an isolation exercise performed on a specialized bench that locks your...
Incline Curl - Back on Bench (Dumbbell)
A seated bicep isolation exercise performed on an incline bench to place the arms behind the torso. ...
Decline Curl - Chest on Bench (Dumbbell)
A strict bicep isolation exercise performed lying face-down on a decline bench. This position locks ...
Concentration Curl (Dumbbell)
The Concentration Curl is a seated isolation exercise where the working arm is braced against the in...
Spider Curl (EZ Bar)
The EZ Bar Spider Curl is an isolation exercise performed face-down on an incline bench that specifi...
Bicep Curl (Cable)
The Cable Bicep Curl is an isolation exercise performed on a cable machine that targets the biceps b...
Zottman Curl (Dumbbell)
A comprehensive arm exercise that combines a standard bicep curl with a reverse curl to target both ...
Face-Away/Bayesian Curl (Cable)
The Face-Away Cable Curl, often called the Bayesian Curl, is a bicep isolation exercise performed fa...
Preacher Curl (Machine)
The machine preacher curl is an isolation exercise that targets the biceps by stabilizing the upper ...
Preacher Curl (Dumbbell, Hammer Grip)
A bicep isolation exercise performed on a preacher bench using a neutral grip to target the brachial...
Preacher Curl (Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise performed on a specialized bench that locks your...
Preacher Curl (Back-on-Bench, Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise that targets the biceps by stabilizing the upper...
EZ Bar Curl
The EZ Bar Curl is a foundational bicep exercise that uses a curved barbell to target the arms while...
Lying Dumbbell Curl (Flat Bench)
The lying dumbbell curl is an isolation exercise performed while lying supine on a flat bench to tar...
Inverse Zottman Curl
A compound arm exercise that combines a standard curl on the lifting phase with a reverse curl on th...
Cheat Curl
An advanced biceps exercise that uses a controlled hip hinge to momentum-lift heavy weight past stic...
Strict Curl (Barbell, Back Against Wall)
The strict curl is a bicep isolation exercise performed with your back, glutes, and head pressed fir...
Barbell Curl
The Barbell Curl is a foundational isolation exercise that primarily targets the biceps brachii usin...
Chin-up (Underhand Grip)
The Chin-up (Underhand Grip) is a compound bodyweight exercise that builds upper body strength by ta...
Drag Curl (Barbell)
The Barbell Drag Curl is a strict bicep isolation exercise where you drag the bar vertically up your...
Drag Curl (Dumbbell)
The Dumbbell Drag Curl is an isolation exercise where you pull weights vertically up your torso by d...
Drag Curl (EZ Bar)
The EZ Bar Drag Curl is a strictly isolated bicep exercise where you pull the elbows back to drag th...
Waiter Curl (Dumbbell)
The Waiter Curl is a bicep isolation exercise performed by holding a single dumbbell vertically with...
21's Bicep Curl (Dumbbell)
21s are a high-volume bicep curl variation that divides the range of motion into three distinct 7-re...
21's Bicep Curl (Barbell)
A high-volume hypertrophy technique that divides the standard bicep curl into three distinct seven-r...
21's Bicep Curl (EZ Bar)
The 21's Bicep Curl is a high-volume bodybuilding technique using an EZ bar to target the biceps thr...
Pause Curl (Barbell)
The barbell pause curl is a bicep isolation exercise that incorporates an isometric hold at the peak...
Double Bicep Curl (Cable)
The Double Bicep Curl is a cable-based isolation exercise that targets both biceps simultaneously us...
Cross Body Hammer Curl (Dumbbell)
The Cross Body Hammer Curl is a dumbbell isolation exercise where you curl the weight across your to...
Drag Pause Curl (Dumbbell)
The Dumbbell Drag Pause Curl is a bicep isolation exercise where the weights are dragged up the side...
No Money Curl (Dumbbell)
The Dumbbell No Money Curl is a functional bicep exercise that combines elbow flexion with external ...
Pause Curl (Dumbbell)
The dumbbell pause curl is an isolation exercise that increases time under tension by adding a stati...
Seated Hammer Curl to Front Press (Dumbbell)
The Seated Hammer Curl to Front Press is a compound exercise that transitions a neutral-grip bicep c...
Standing Hammer Curl to Front Press (Dumbbell)
The Standing Hammer Curl to Front Press combines a neutral-grip bicep curl with an overhead press in...
Wide Curl (Dumbbell)
The Wide Curl is a dumbbell bicep variation performed with elbows tucked and arms angled outward to ...
Pause Curl (EZ Bar)
The EZ Bar Pause Curl is an isolation exercise that targets the biceps by adding a distinct stop at ...
Reverse Close Grip Curl (EZ Bar)
A bicep curl variation performed with an overhand grip on an angled bar to target the forearms and o...
Reverse Grip Curl (EZ Bar)
The EZ Bar Reverse Grip Curl is an effective arm exercise that targets the forearms (brachioradialis...
Hammer Curl (Cable)
The Cable Hammer Curl is an isolation exercise performed with a rope attachment to target the brachi...
Bicep Curl (Resistance Band with Handles)
A beginner-friendly isolation exercise that strengthens the biceps using variable resistance. By pul...
Reverse Curl (Resistance Band with Handles)
A resistance band exercise that targets the forearms and outer biceps using an overhand grip. This v...
Incline Curl (EZ Bar)
The Incline Curl (EZ Bar) is an isolation exercise performed on an angled bench that places the arms...
Isometric Bicep Hold
The Isometric Bicep Hold is a static strength exercise where you hold a weight with your elbows bent...
Bicep Curl (Machine)
The machine bicep curl is an isolation exercise that targets the biceps brachii using a fixed path o...
Overhead Bicep Curl (Cable)
The overhead bicep curl is a cable isolation exercise that targets the biceps brachii, specifically ...
Reverse Curl (Barbell)
The Barbell Reverse Curl is an isolation exercise performed with an overhand grip to specifically ta...
Reverse Curl (Dumbbell)
The Dumbbell Reverse Curl is an isolation arm exercise performed with an overhand grip to target the...
Bicep Curl (Dumbbell, Seated)
The Seated Dumbbell Bicep Curl is an isolation exercise performed while sitting to minimize momentum...
Single Arm Bicep Curl (Cable)
The Single Arm Cable Bicep Curl is a unilateral isolation exercise that uses a low pulley to target ...
Single Arm Reverse Curl (Dumbbell)
The Single Arm Reverse Curl is a unilateral isolation exercise performed with a dumbbell to target t...
Bicep Curl (TRX)
The TRX Bicep Curl is a bodyweight isolation exercise that targets the biceps and forearms using sus...
Wide Grip Curl (Barbell)
The Wide Grip Barbell Curl is an isolation strength exercise that targets the short (inner) head of ...