Zirv FitnessExercise Library
Biceps Exercises
Muscles located in the upper arm, primarily responsible for flexing the elbow. Every exercise below includes step-by-step instructions and the equipment you need.
196 exercises
Strength
1 Arm Half Kneeling Lat PulldownCable Machine · Latissimus Dorsi, Biceps
21s Bicep CurlsBiceps
Alternating Dumbbell CurlDumbbells · Biceps
Alternating Hammer CurlBiceps
Assisted Pull-up MachineExercise Machine · Latissimus Dorsi, Biceps
Band Bicep CurlResistance Band · Biceps
Band Hammer CurlResistance Band · Biceps
Band Leg CurlResistance Band · Biceps, Biceps Femoris
Band Pull-up (Assisted)Resistance Band · Latissimus Dorsi, Biceps
Band PulldownResistance Band · Latissimus Dorsi, Biceps
Band RowResistance Band · Latissimus Dorsi, Biceps
Band Upright RowResistance Band · Latissimus Dorsi, Biceps
Banded Chest-Supported T-Bar RowT-Bar Row Machine, Resistance Band · Back, Latissimus Dorsi
Barbell Bent Over RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell CurlBarbell, Weight Plates · Biceps
Barbell Landmine RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Meadows RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Pendlay RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Preacher CurlBarbell, Weight Plates · Biceps
Barbell Reverse CurlBarbell, Weight Plates · Biceps
Barbell Reverse Grip RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Reverse Wrist CurlBarbell, Weight Plates · Biceps, Forearm Flexors
Barbell RowBarbell, Weight Plates · Back, Biceps
Barbell T-Bar RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Upright RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Wrist CurlBarbell, Weight Plates · Biceps, Forearm Flexors
Barbell Yates RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Bayesian CurlCable Machine · Biceps, Brachialis
Bent Over RowLatissimus Dorsi, Biceps
Bicep Curl MachineExercise Machine · Biceps
Bottom Half Preacher CurlsPreacher Curl Bench · Biceps
Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps
Butterfly Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Cable Bicep CurlCable Machine · Biceps, Core
Cable Bicep Curl (Bar)Cable Machine · Biceps, Core
Cable Bicep Curl (Rope)Cable Machine · Biceps, Core
Cable Concentration CurlCable Machine · Biceps, Core
Cable CurlCable Machine · Biceps
Cable Hammer CurlCable Machine · Biceps, Core
Cable Leg CurlCable Machine · Biceps, Biceps Femoris
Cable RowCable Machine · Back, Biceps
Cable Row (Rope)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (V-Bar)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (Wide Grip)Cable Machine · Latissimus Dorsi, Biceps
Cable Single Arm CurlCable Machine · Biceps, Core
Cable Single Arm Row (High)Cable Machine · Latissimus Dorsi, Biceps
Cable Single Arm Row (Low)Cable Machine · Latissimus Dorsi, Biceps
Cable Straight Arm PulldownCable Machine · Latissimus Dorsi, Biceps
Cable Upright RowCable Machine · Latissimus Dorsi, Biceps
Chest Supported RowBack, Biceps
Chest Supported Row MachineRowing Machine · Latissimus Dorsi, Biceps
Chest Supported T-Bar RowBack, Biceps
Chin-up (Archer)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-upsPull-Up Bar · Latissimus Dorsi, Biceps
Clapping Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Close Grip Pull-upsPull-Up Bar · Back, Biceps
Close Grip Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Commando Pull-upsPull-Up Bar · Latissimus Dorsi, Biceps
Concentration CurlBiceps
Constant-Tension Cable RowCable Machine · Back, Biceps
Cross Body Hammer CurlBiceps
Dumbbell Concentration CurlDumbbells · Biceps
Dumbbell CurlDumbbells · Biceps
Dumbbell Decline CurlDumbbells · Biceps
Dumbbell Drag CurlDumbbells · Biceps
Dumbbell Hammer Wrist CurlDumbbells · Biceps, Forearm Flexors
Dumbbell Incline CurlDumbbells · Biceps
Dumbbell Plank RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Preacher CurlDumbbells · Biceps
Dumbbell Pronated CurlDumbbells · Biceps, Brachioradialis
Dumbbell Rear Delt RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Renegade RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell RowDumbbells · Back, Biceps
Dumbbell Single Arm CurlDumbbells · Biceps
Dumbbell Spider CurlDumbbells · Biceps
Dumbbell Supinated CurlDumbbells · Biceps, Brachialis
Dumbbell Upright RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Waiter CurlDumbbells · Biceps
Dumbbell Wrist Curl (Pronated)Dumbbells · Biceps, Forearm Flexors
Dumbbell Zottman CurlDumbbells · Biceps
Eccentric-Accentuated EZ Bar CurlEZ Curl Bar · Biceps, Brachialis
Explosive Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
EZ Bar Curl 21sEZ Curl Bar · Biceps, Brachialis
EZ Bar Pronated CurlEZ Curl Bar · Biceps, Brachioradialis
EZ Bar Supinated CurlEZ Curl Bar · Biceps
EZ-Bar CurlEZ-Curl Bar, Weight Plates · Biceps
Finger CurlBiceps
Hammer CurlBiceps
Hammer Strength RowLatissimus Dorsi, Biceps
Incline Dumbbell CurlDumbbells · Biceps
Incline Hammer CurlBiceps
Inverted RowLatissimus Dorsi, Biceps
Jefferson CurlBiceps
Kettlebell Bent Over Row (Double)Kettlebell · Latissimus Dorsi, Biceps
Kettlebell Bent Over Row (Single Arm)Kettlebell · Latissimus Dorsi, Biceps
Kettlebell Curl (Double)Kettlebell · Biceps
Kettlebell Curl (Single Arm)Kettlebell · Biceps
Kettlebell Hammer CurlKettlebell · Biceps
Kettlebell Renegade RowKettlebell · Latissimus Dorsi, Biceps
Kipping Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Landmine RowBarbell, Landmine Attachment · Back, Biceps
Lat PulldownLat Pulldown Machine · Back, Biceps
Lat Pulldown Machine (Close Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Neutral Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Single Arm)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Underhand)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Wide Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Leg Curl Machine (Lying)Leg Curl Machine · Biceps, Biceps Femoris
Leg Curl Machine (Seated)Leg Curl Machine · Biceps, Biceps Femoris
Leg Curl Machine (Standing)Leg Curl Machine · Biceps, Biceps Femoris
Leverage Row MachineRowing Machine · Latissimus Dorsi, Biceps
Lying Hamstring CurlBiceps, Biceps Femoris
Lying Leg CurlLeg Curl Machine · Biceps, Biceps Femoris
Machine High RowHigh Row Machine · Back, Latissimus Dorsi
Machine Low RowExercise Machine · Latissimus Dorsi, Rhomboids
McGill Curl-upBiceps
Meadows RowBack, Biceps
Medicine Ball Overhead ThrowMedicine Ball · Latissimus Dorsi, Biceps
Medicine Ball Rotational ThrowMedicine Ball · Latissimus Dorsi, Biceps
Medicine Ball Side ThrowMedicine Ball · Latissimus Dorsi, Biceps
N1-Style Cross-Body Bicep CurlCable Machine · Biceps
Narrow Grip Cable RowCable Machine · Back, Biceps
Narrow Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Neutral Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Neutral Grip Pull-upsPull-Up Bar · Back, Biceps
Nordic Hamstring CurlBiceps, Biceps Femoris
Nordic Hamstring Curl (Partner Assisted)Biceps, Biceps Femoris
Omni Grip Chest Supported RowBack, Biceps
Pendlay RowBack, Biceps
Plank Row (with Dumbbell)Dumbbells · Latissimus Dorsi, Biceps
Preacher CurlPreacher Curl Bench · Biceps
Preacher Curl MachineExercise Machine · Biceps
Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Archer)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Around the World)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (L-Sit)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Muscle-up)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Neutral Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Typewriter)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Underhand)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-upsPull-Up Bar · Back, Biceps
Reverse CurlBiceps
Reverse Grip Barbell RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Reverse Grip EZ Bar CurlEZ Curl Bar · Biceps, Brachioradialis
Reverse Wrist Curl (Cable)Cable Machine · Biceps, Core
Ring RowLatissimus Dorsi, Biceps
Sandbag Bent Over RowSandbag · Latissimus Dorsi, Biceps
Sandbag Over Shoulder ThrowSandbag · Latissimus Dorsi, Biceps
Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Seated Dumbbell CurlDumbbells · Biceps
Seated Leg CurlLeg Curl Machine · Biceps, Biceps Femoris
Seated Row MachineRowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Close Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Neutral Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Single Arm)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Wide Grip)Rowing Machine · Latissimus Dorsi, Biceps
Single Arm Cable RowCable Machine · Back, Biceps
Single Arm Dumbbell RowDumbbells · Back, Biceps
Single Arm Lat PulldownLat Pulldown Machine · Latissimus Dorsi, Biceps
Sled RowSled · Latissimus Dorsi, Biceps
Smith Machine Bent Over RowSmith Machine · Latissimus Dorsi, Biceps
Smith Machine Upright RowSmith Machine · Latissimus Dorsi, Biceps
Spider CurlBiceps
Straight Arm PulldownLatissimus Dorsi, Biceps
Strict CurlBiceps
Supinated EZ Bar CurlEZ Curl Bar · Biceps
T-Bar RowBack, Biceps
T-Bar Row MachineRowing Machine · Latissimus Dorsi, Biceps
Toe Curls (Towel)Biceps
Top Half Preacher CurlsPreacher Curl Bench · Biceps
Towel Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Towel RowLatissimus Dorsi, Biceps
TRX Bicep CurlTRX / Suspension Trainer · Biceps, Core
TRX Hammer CurlTRX / Suspension Trainer · Biceps, Core
TRX Hamstring CurlTRX / Suspension Trainer · Biceps, Biceps Femoris
TRX Row (High)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Low)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Single Arm)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Single Leg Hamstring CurlTRX / Suspension Trainer · Biceps, Biceps Femoris
Underhand Lat PulldownLat Pulldown Machine · Back, Biceps
Weighted Chin-upPull-Up Bar · Latissimus Dorsi, Biceps
Weighted Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Wide Grip Cable RowCable Machine · Back, Biceps
Wide Grip Lat PulldownLat Pulldown Machine · Back, Biceps
Wide Grip Pull-upsPull-Up Bar · Back, Biceps
Yates RowLatissimus Dorsi, Biceps
Zottman CurlBiceps
Cardio
Indoor RowingRowing Machine · Latissimus Dorsi, Biceps
Rowing (Concept2)Rowing Machine · Latissimus Dorsi, Biceps
Rowing (Water)Rowing Machine · Latissimus Dorsi, Biceps
Rowing MachineRowing Machine · Latissimus Dorsi, Biceps
Flexibility
Bicep Static StretchBodyweight · Biceps