Exercise 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.

173 exercises

Strength

1 Arm Half Kneeling Lat PulldownCable Machine · Latissimus Dorsi, Biceps

21s Bicep CurlsBarbell, Weight Plates · Biceps

Alternating Dumbbell CurlDumbbells · Biceps

Alternating Hammer CurlDumbbells · Biceps

Assisted Pull-up MachineExercise Machine · Latissimus Dorsi, Biceps

Band Bicep CurlResistance Band · Biceps

Band Hammer CurlResistance Band · Biceps

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 · Lateral Deltoid, Trapezius

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 · Brachioradialis, Biceps

Barbell Reverse Grip RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Barbell RowBarbell, Weight Plates · Back, Biceps

Barbell T-Bar RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Barbell Upright RowBarbell, Weight Plates · Trapezius, Lateral Deltoid

Barbell Yates RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Bayesian CurlCable Machine · Biceps, Brachialis

Bent Over RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Bicep Curl MachineExercise Machine · Biceps

Bottom Half Preacher CurlsPreacher Curl Bench · Biceps

Burpee (Muscle-up)Bodyweight · Latissimus Dorsi, 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 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 Upright RowCable Machine · Lateral Deltoid, Trapezius

Chest Supported RowDumbbells, Incline Bench · Back, Biceps

Chest Supported Row MachineExercise Machine · Latissimus Dorsi, Biceps

Chest Supported T-Bar RowT-Bar Row Machine · Back, 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 CurlDumbbells · Biceps

Constant-Tension Cable RowCable Machine · Back, Biceps

Cross Body Hammer CurlDumbbells · Biceps

Dumbbell Concentration CurlDumbbells · Biceps

Dumbbell CurlDumbbells · Biceps

Dumbbell Decline CurlDumbbells · Biceps

Dumbbell Drag CurlDumbbells · Biceps

Dumbbell Incline CurlDumbbells · Biceps

Dumbbell Plank RowDumbbells · Latissimus Dorsi, Biceps

Dumbbell Preacher CurlDumbbells · Biceps

Dumbbell Pronated CurlDumbbells · Brachioradialis, 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 · Lateral Deltoid, Trapezius

Dumbbell Waiter CurlDumbbells · Biceps

Dumbbell Zottman CurlDumbbells · Biceps, Forearm Extensors

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 · Brachioradialis, Forearm Extensors

EZ Bar Supinated CurlEZ Curl Bar · Biceps

EZ-Bar CurlEZ-Curl Bar, Weight Plates · Biceps

Hammer CurlDumbbells · Biceps

Hammer Strength RowExercise Machine · Latissimus Dorsi, Biceps

Incline Dumbbell CurlDumbbells · Biceps

Incline Hammer CurlDumbbells · Biceps

Inverted RowBodyweight · Latissimus Dorsi, Biceps

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

Leverage Row MachineExercise Machine · Latissimus Dorsi, Biceps

Machine High RowHigh Row Machine · Back, Latissimus Dorsi

Machine Low RowExercise Machine · Latissimus Dorsi, Rhomboids

Meadows RowBarbell, Landmine Attachment · Back, Biceps

Medicine Ball Overhead 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

Omni Grip Chest Supported RowExercise Machine · Back, Biceps

Pendlay RowBarbell, Weight Plates · Back, 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, Brachioradialis

Reverse Grip Barbell RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Reverse Grip EZ Bar CurlEZ Curl Bar · Biceps, Brachioradialis

Ring RowGymnastic Rings · Latissimus Dorsi, Biceps

Rope ClimbLatissimus Dorsi, Biceps

Rope Climb (L-Sit)Bodyweight · Latissimus Dorsi, Biceps

Rope Climb (Legless)Latissimus Dorsi, Biceps

Sandbag Bent Over RowSandbag · Latissimus Dorsi, Biceps

Seated Cable RowCable Machine · Latissimus Dorsi, Biceps

Seated Dumbbell CurlDumbbells · Biceps

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 · Lateral Deltoid, Trapezius

Spider CurlDumbbells, Incline Bench · Biceps

Strict CurlBarbell · Biceps

Supinated EZ Bar CurlEZ Curl Bar · Biceps

T-Bar RowBarbell, Landmine Attachment · Back, Biceps

T-Bar Row MachineT-Bar Row Machine · Latissimus Dorsi, Biceps

Top Half Preacher CurlsPreacher Curl Bench · Biceps

Towel Pull-upPull-Up Bar · Latissimus Dorsi, Biceps

Towel RowBodyweight · Latissimus Dorsi, Biceps

TRX Bicep CurlTRX / Suspension Trainer · Biceps, Core

TRX Hammer CurlTRX / Suspension Trainer · Biceps, Core

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

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 RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Zottman CurlDumbbells · Biceps, Forearm Extensors

Cardio

Indoor RowingRowing Machine · Latissimus Dorsi, Quadriceps

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

Biceps Exercises

Strength

Cardio

Flexibility

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