Exercise Collection
biceps Exercises
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Equipment
machine preacher curl
This exercise utilizes a slanted bench to support the upper arms, isolating the biceps by preventing any shoulder movement or momentum. The preacher curl emphasizes the lower portion of the bicep, helping to develop a full, peaked appearance. Using a machine provides a smooth, consistent resistance, making it an excellent choice for high volume training and achieving a deep muscle burn.
dumbbell incline biceps curl
The dumbbell incline biceps curl is a classic isolation exercise that places the biceps in an extended position due to the angle of the incline bench. This stretch emphasizes the long head of the biceps, helping to create a more peaked appearance. It is a staple movement for anyone looking to maximize arm growth and improve bicep shape and definition.
cable seated row
The cable seated row is a fundamental compound exercise for developing back thickness and strength. This movement targets the latissimus dorsi, rhomboids, and trapezius muscles. By using a cable machine, you maintain steady tension on the back throughout the pull and release phases. It is highly effective for improving posture and building a strong, muscular upper body for various physical activities.
lat pulldown(wide bar)
The wide bar lat pulldown is a staple back exercise that primarily targets the latissimus dorsi, helping to create a wider, V tapered physique. By using a wide grip, the movement emphasizes the outer portions of the back and engages the rhomboids and traps. It is an excellent alternative to pull ups for building vertical pulling strength and improving posture by strengthening the back.
dumbbell prone incline curl
The dumbbell prone incline curl is a highly effective bicep isolation exercise performed while lying chest down on an incline bench. This position prevents the use of momentum and keeps the focus entirely on the biceps brachii. By allowing the arms to hang vertically, you achieve a unique stretch and peak contraction that helps develop the height and thickness of the upper arms.
cable overhead curl
The cable overhead curl, also known as the Hercules curl, is a unique bicep isolation exercise performed between two high pulleys. By keeping your arms elevated and curling toward your head, you place the biceps in a shortened position for an intense peak contraction. This exercise is excellent for developing the bicep peak and improving the overall shape and definition of the upper arms.
cable biceps curl (sz bar)
The cable biceps curl with an SZ bar is a fantastic isolation exercise for the biceps. The ergonomic shape of the SZ bar reduces strain on the wrists, while the cable provides constant tension throughout the curl. This movement allows for a focused pump and helps develop the peak of the biceps, making it an essential part of an arm day routine for hypertrophy and improved muscle definition.
cable one arm curl
The cable one arm curl is an isolation exercise that provides continuous tension on the biceps by using a cable machine. Unlike dumbbells, the cable keeps the muscle under load throughout the entire movement, including the bottom stretch. Using one arm at a time allows you to focus on the mind muscle connection and correct any strength imbalances between your left and right arms.
dumbbell seated curl
The dumbbell seated curl is a classic isolation movement that targets the biceps brachii. Sitting down eliminates the use of momentum from the legs and hips, forcing the biceps to perform the work in a more controlled manner. This exercise allows for a full range of motion and the ability to rotate the wrists, maximizing muscle peak and ensuring balanced development between both arms for better aesthetics.
lat pulldown
The lat pulldown is a fundamental machine based exercise for developing back width and upper body pulling strength. It primarily targets the latissimus dorsi muscles but also engages the biceps and middle back. By adjusting your grip width and torso angle, you can vary the focus on different areas of the back, making it a highly versatile movement for lifters of all experience levels.
dumbbell concentration curl
The dumbbell concentration curl is a legendary isolation exercise famous for its ability to build the bicep peak. By bracing your elbow against your inner thigh, you isolate the muscle and prevent any swinging or assistance from other body parts. This focused approach allows for an intense contraction at the top of the movement, making it a staple for anyone looking to refine their arm aesthetics.
cable seated one arm row
The cable seated one arm row is a focused back exercise that targets the latissimus dorsi, rhomboids, and trapezius. Working one arm at a time allows for a greater range of motion and helps correct muscle imbalances between the left and right sides. This unilateral movement also engages the core for stability, ensuring a stronger, more symmetrical back while improving overall pulling power and muscular definition.
ez-barbell close grip preacher curl
The ez barbell close grip preacher curl is a classic isolation movement for building peaked biceps. By performing the exercise on a preacher bench, you eliminate the possibility of using momentum, ensuring that the biceps do all the work. The close grip on the EZ bar focuses specifically on the long head of the biceps, providing an intense stretch and contraction for superior arm growth.
close grip chin up
The close grip chin up is a fundamental bodyweight exercise that primarily targets the latissimus dorsi and the biceps. By bringing your hands closer together and using an underhand grip, you place a significant emphasis on the arms and the lower lats. This movement is essential for developing functional upper body strength, enhancing pulling power, and creating a well defined V taper aesthetic in the back.
chin up
The chin up is a highly effective vertical pulling exercise that targets the latissimus dorsi while placing significant emphasis on the biceps. By using an underhand, shoulder width grip, you engage the pulling muscles of the upper body through a full range of motion. This movement is a staple for building functional strength, improving grip endurance, and developing a well rounded and powerful back.
dumbbell standing curl
The dumbbell standing curl is the quintessential isolation exercise for the biceps brachii. By performing the movement while standing, you engage your core and legs for stability while focusing on the contraction of the arms. Rotating the palms upward as you lift helps maximize the peak of the bicep. This exercise is perfect for building arm size, strength, and improving overall grip endurance.
lat pulldown behind the neck
The lat pulldown behind the neck is a variation of the traditional pulldown that focuses on the upper back and rear deltoids. This movement requires a high degree of shoulder mobility to be performed safely and effectively. When done with proper form and controlled weight, it can help improve the width of the upper back and enhance the overall muscularity of the shoulder girdle.
dumbbell bent over row
The dumbbell bent over row is a versatile compound exercise that builds strength and thickness in the back muscles. By hinging at the hips and pulling the weights toward the waist, you engage the lats, rhomboids, and traps. Using dumbbells allows for a greater range of motion and helps address muscle imbalances between the left and right sides of the body for better symmetry.
cable one arm lat pulldown
The cable one arm lat pulldown is a unilateral back exercise that allows for a greater range of motion and better mind muscle connection than the traditional version. By working one side at a time, you can address muscular imbalances and pull deeper into the lat. This movement emphasizes the latissimus dorsi and improves overall back symmetry and stability using smooth cable resistance.
barbell bent over row
The barbell bent over row is a fundamental compound lift for building a thick, powerful back. By hinging at the hips and pulling the weight toward your lower chest, you engage the lats, traps, and rhomboids simultaneously. This exercise also challenges your core and lower back stability, making it a cornerstone for overall posterior chain development and increasing pulling strength for various athletic endeavors.
chin ups narrow parallel grip
Utilizing a neutral grip with palms facing each other, this pull up variation places significant emphasis on the brachialis and biceps while still heavily engaging the latissimus dorsi. The parallel grip is often easier on the wrists and shoulders than traditional grips. It is a powerful compound movement for building upper body pulling strength and developing a thick, well defined back and arms.
chin up
The chin up is a powerful upper body pulling exercise that primarily targets the latissimus dorsi and the biceps. By using an underhand grip, you increase the mechanical advantage of the biceps, allowing for significant strength development. It is a fundamental bodyweight movement that improves functional power, back width, and arm size, serving as a true test of relative strength and conditioning.
cable curl
The cable curl is a popular isolation exercise for the biceps brachii. Unlike dumbbells, the cable provides constant tension from the bottom of the movement to the peak contraction. By adjusting the weight and attachment, you can vary the intensity. It is ideal for high repetition sets aimed at achieving a muscle pump and refining the shape and size of the upper arms.
pull up
The pull up is a fundamental upper body bodyweight exercise that targets the latissimus dorsi, biceps, and core. By pulling your chest toward a horizontal bar, you build impressive relative strength and back width. It is considered a benchmark of fitness, requiring significant grip strength and coordination. Regular practice leads to a V tapered physique and enhanced functional pulling ability in daily life.
barbell wide grip curl
By gripping the barbell wider than shoulder width, you shift the focus of the curl toward the short (inner) head of the biceps. This variation helps add width to the upper arms and improves the overall shape of the muscle. It is a classic mass builder that requires controlled movement to maximize tension on the biceps while minimizing the use of momentum or shoulder involvement.
machine front pulldown
The machine front pulldown is a controlled isolation exercise designed to target the latissimus dorsi and upper back. The guided motion of the machine helps maintain proper form and allows you to focus purely on the mind muscle connection without the stability requirements of a pull up. It is an excellent choice for building back width and strength, suitable for beginners and advanced lifters seeking high volume hypertrophy.
cable seated high row(v-bar)
The cable seated high row using a v bar is an effective upper back exercise that emphasizes the rhomboids, middle trapezius, and latissimus dorsi. Pulling from a high angle allows for a unique stretch and contraction, promoting better posture and back thickness. The neutral v bar grip focuses the effort on the inner back muscles, helping to create a well defined and powerful physique.
dumbbell one arm row(with support)
The dumbbell one arm row with support is a classic back exercise that isolates the latissimus dorsi and rhomboids. By supporting your body on a bench or rack, you stabilize your torso, allowing you to lift heavier weights with better focus on the target muscle. This unilateral movement helps correct strength imbalances and improves pulling mechanics, contributing to a thicker, more symmetrical and powerful upper back.
barbell reverse grip supported row
The barbell reverse grip supported row focuses on the lats, rhomboids, and biceps. Using a bench for support significantly reduces lower back strain. The reverse grip shifts the emphasis towards the lower lats and increases bicep engagement. It is a powerful compound movement for building a thicker, more detailed back while ensuring stability during the lift, making it suitable for various fitness levels.
ez-barbell seated curl
The ez barbell seated curl is a classic isolation movement for the biceps. The unique shape of the EZ bar reduces strain on the wrists and elbows, allowing for a more comfortable grip. Performing the curl while seated eliminates leg drive and torso swinging, ensuring that the biceps do all the work. This exercise is perfect for building peak height and thickness in the upper arms.
barbell chest supported row
The barbell chest supported row is a superior back exercise for isolating the latissimus dorsi and rhomboids without putting excessive strain on the lower back. By lying prone on an inclined bench, you effectively eliminate the use of momentum and leg drive. This ensures that your back muscles do all the work, leading to better muscle contraction and improved postural strength.
barbell reverse curl
The barbell reverse curl is a unique exercise that targets the brachialis and brachioradialis, muscles located in the forearm and beneath the biceps. By using an overhand grip, you shift the focus away from the biceps and onto the forearm extensors. This is excellent for building impressive forearm thickness, improving grip strength, and enhancing the overall appearance and functional power of your arms.
barbell underhand bent over row
The barbell underhand bent over row is a compound back exercise that uses a supinated grip to involve the biceps more heavily. This variation targets the lower lats and mid back effectively while allowing for significant weight to be moved. It is a great exercise for building a thick, powerful back and improving overall pulling strength for various athletic endeavors.
cable low seated row
The cable low seated row is a highly effective back exercise that targets the middle and lower latissimus dorsi. Using a cable machine provides constant resistance throughout the pull, allowing for a deep stretch and a powerful contraction at the peak. This movement is excellent for building back thickness and improving posture, as it encourages the retraction of the shoulder blades and strengthens the spine.
ez-barbell spider curl
The EZ barbell spider curl is an intense bicep isolation exercise performed on the vertical side of a preacher bench. By leaning forward and letting the arms hang straight down, you place the biceps in a position where they must work hard throughout the entire range. This movement is fantastic for developing the bicep peak and ensuring complete muscle fiber recruitment.
t-bar row(v-grip)
The T bar row using a V grip handle is a heavy compound movement that targets the middle back, traps, and latissimus dorsi. The neutral grip allowed by the V handle permits a greater range of motion and often allows for heavier loading. This exercise is excellent for building back thickness and overall pulling power, provided you maintain a flat back and core engagement.
cable wide grip behind neck pulldown
A variation of the traditional lat pulldown, this movement involves pulling the wide bar down toward the base of the neck. It emphasizes the upper lats, rhomboids, and rear deltoids. While it requires significant shoulder mobility, when performed with controlled form, it helps develop back width and thickness. It is important to avoid excessive weight to protect the rotator cuffs during the pull.
barbell preacher curl
The barbell preacher curl is a classic isolation exercise for the biceps performed on a preacher bench. The bench locks the arms in place, preventing momentum and forcing the biceps to perform all the work. This movement emphasizes the long head of the bicep, helping to build the peak. It is a favorite among bodybuilders for its ability to provide intense muscle contraction.
machine low row
The machine low row is designed to target the middle and lower latissimus dorsi, as well as the rhomboids. By sitting in a fixed position, you can focus entirely on the pulling motion and scapular retraction without worrying about balance. This makes it an ideal exercise for building back thickness and improving posture, providing a controlled environment for lifting heavier weights safely.
ez-barbell standing preacher curl
The EZ barbell standing preacher curl is an isolation exercise that focuses on the biceps brachii. Using an EZ bar reduces wrist strain, while the preacher setup or a similar focused stance minimizes swinging and momentum. This allows for a deeper stretch and a concentrated contraction, helping to build both the length and height of the biceps for a more impressive and well rounded arm development.
dumbbell seated alternate biceps curl
The dumbbell seated alternate biceps curl is a classic isolation exercise that allows for individual focus on each arm. Performing this seated minimizes the use of momentum, ensuring the biceps are the primary movers. Alternating arms allows for a brief rest between repetitions, which can help maintain form and intensity throughout the set, leading to better muscle engagement and growth in the upper arms.
machine seated row
The machine seated row is a fundamental exercise for developing the muscles of the mid back, including the rhomboids and traps. By sitting in a fixed position, you can focus purely on pulling the weight and retracting your shoulder blades. This machine variation minimizes the involvement of the lower back, allowing for a safer way to move heavy loads and build significant back thickness and strength over time.
machine high row
The machine high row is a fantastic movement for targeting the upper lats and rhomboids from a unique vertical angle. The machine provides a stabilized path, allowing you to focus entirely on the contraction of the back muscles. This exercise helps build back width and thickness while reducing the risk of injury compared to free weight variations, making it a great addition to any back routine.
lat pulldown reverse close grip
The lat pulldown with a reverse close grip is a variation that uses an underhand grip with hands positioned closer together. This shift increases the involvement of the biceps and the lower fibers of the latissimus dorsi. It allows for a greater stretch at the top and a more intense contraction at the bottom, making it an excellent exercise for building back thickness.
dumbbell chest supported row
The dumbbell chest supported row is an excellent isolation movement for the upper back and lats. By resting your chest on an incline bench, you eliminate the ability to use momentum or cheat with your lower back. This ensures that the primary movers do all the work, leading to better muscle activation, improved posture, and a thicker, more detailed back development.
machine lateral pulldown
The machine lateral pulldown is a staple for building back width and strength, focusing primarily on the latissimus dorsi. The machine provides a guided path, ensuring stability and allowing the lifter to focus entirely on the contraction of the back muscles. It is an excellent alternative to pull ups for those developing strength or for experienced athletes looking to add volume to routines.
t-bar row
The T bar row is a classic back building compound exercise that targets the latissimus dorsi, rhomboids, and middle traps. By pulling a weighted barbell that is anchored at one end, you can move heavy weight in a controlled arc. This movement is essential for developing back thickness and strength, and it provides a unique angle of pull compared to standard barbell or dumbbell rows.
cable hammer curl(rope)
The cable hammer curl using a rope attachment is an isolation exercise that targets the brachialis and brachioradialis, along with the biceps. The neutral grip provided by the rope emphasizes the thickness of the outer arm and forearm. Using a cable ensures constant tension through the lift, leading to better muscle fiber recruitment and enhanced arm definition, making it a staple for comprehensive arm development.
sliding floor pulldown on towel
The sliding floor pulldown is a unique bodyweight exercise designed to target the lats and upper back without a pull up bar. By lying face down on a smooth floor and using a towel to pull your body forward, you simulate a vertical pulling motion. This exercise is perfect for home workouts, focusing on shoulder mobility, core stability, and intense back muscle engagement.
cable seated row(rope)
Using a rope attachment for seated rows allows for a greater range of motion and a deeper squeeze in the shoulder blades. This exercise targets the middle back, including the rhomboids and traps, while also engaging the rear deltoids. The neutral grip provided by the rope is often more comfortable for the wrists and encourages better retraction of the scapulae during the pull.
cable reverse curl
The cable reverse curl is a highly effective movement for developing the forearms and the brachialis muscle. Because it uses a cable, the resistance remains constant throughout the entire range of motion, unlike a barbell which loses tension at the top. This exercise is essential for anyone looking to increase their grip strength and build thicker, more muscular forearms to complement their upper arm development.
dumbbell zottman preacher curl
The dumbbell zottman preacher curl is a unique hybrid exercise that combines a regular curl with a reverse curl on a preacher bench. You curl the weight up with a palms up grip to target the biceps, then rotate to a palms down grip for the lowering phase to hit the forearms. This dual action movement provides comprehensive arm development, building both bicep peak and forearm thickness simultaneously.
ring high suspended row
The ring high suspended row is a challenging upper body pulling exercise using gymnastic rings. The instability of the rings engages the core and smaller stabilizer muscles in the shoulders and back. This movement builds functional strength, improves posture, and enhances grip strength. It allows for a natural range of motion, making it joint friendly while providing a high level of intensity for back development.
dumbbell reverse grip biceps curl
This variation of the bicep curl uses a reverse grip where the palms face downward. This targets the brachialis and the brachioradialis in the forearm, along with the biceps. It is highly effective for building thicker arms and improving grip strength. This exercise helps balance the development of the upper arm and provides a unique stimulus compared to traditional curls.
superman row with towel
The superman row with towel is a bodyweight exercise that combines lower back extension with an upper back pulling motion. While lying face down, you lift your chest and legs off the floor while pulling a towel toward your chest. This movement targets the erector spinae, traps, and rhomboids, making it an excellent exercise for improving posture and strengthening the entire posterior chain.
inverted row bend knees
The inverted row with bent knees is a foundational pulling exercise that builds upper body strength, particularly in the back and biceps. By bending the knees, you reduce the weight being lifted, making it a more accessible variation of the standard inverted row. It is excellent for developing the pulling power necessary for pull ups while emphasizing scapular retraction and posture.
kettlebell bent over row
The kettlebell bent over row is a fundamental pulling exercise that targets the back, shoulders, and arms. Using a kettlebell allows for a slightly different grip and range of motion compared to a dumbbell. This movement is essential for building a strong upper back, improving posture, and enhancing grip strength while maintaining core stability throughout the exercise.
ring suspended row
The ring suspended row is a challenging bodyweight exercise that builds incredible back strength and core stability. Because the rings are unstable, your stabilizing muscles must work overtime to maintain balance. This movement targets the rhomboids, latissimus dorsi, and rear deltoids while allowing for a natural range of motion in the wrists, making it easier on the joints compared to fixed bar variations.
push-up row
The push up row, also known as the renegade row, is a challenging compound exercise that combines a chest press with a back row. While holding dumbbells in a plank position, you perform a push up and then row one weight at a time toward your hip. This movement builds upper body strength, improves core stability, and enhances coordination by requiring significant balance.
lying biceps curl with towel
This creative home based exercise uses a towel to provide resistance for the biceps. By lying on your back and using your legs or a partner to provide tension against the towel as you curl your arms, you can effectively stimulate muscle growth. It emphasizes the mind muscle connection and is a great example of how to maintain arm strength without traditional gym equipment.
rowing on rowing machine
Rowing on a machine is a comprehensive full body cardiovascular exercise that engages approximately eighty five percent of the body muscles. It provides a low impact workout that improves heart health, endurance, and muscular strength in the legs, back, and arms. The rhythmic nature of the movement makes it an excellent choice for burning calories and improving overall physical conditioning for athletes of all levels.
burpee
The burpee is a high intensity, full body exercise that combines a squat, push up, and jump into one fluid movement. It is renowned for its ability to improve cardiovascular endurance, explosive power, and metabolic rate. Because it requires no equipment, it is a versatile tool for conditioning, fat loss, and building functional strength, making it a staple in circuit training and metabolic workouts.
dumbbell preacher curl
The dumbbell preacher curl is an isolation movement that focuses on the peak of the bicep by eliminating momentum. Resting the arm on a preacher bench ensures that the shoulder stays fixed, forcing the bicep to do all the work. Using a dumbbell allows for unilateral training, helping to fix size or strength differences between arms while providing an intense muscle pump.
dumbbell incline hammer curl
The dumbbell incline hammer curl is a specialized arm exercise that targets the brachialis and brachioradialis, along with the biceps. By performing hammer curls on an incline bench, you increase the range of motion and place the biceps under greater stretch. This leads to better arm thickness and forearm development, making it a superior choice for building comprehensive and functional arm strength.
barbell curl
The barbell curl is a classic weightlifting exercise focused on building mass and strength in the biceps. By gripping a straight barbell and curling it toward the shoulders, you engage both the long and short heads of the bicep brachii. It allows for heavier weight loads compared to dumbbells, making it a fundamental movement for those seeking significant arm growth.
band alternating bicep curl
Band alternating bicep curls are a versatile upper body exercise that utilizes resistance bands to build arm strength. Unlike free weights, bands provide constant tension throughout the entire range of motion, which can lead to better muscle fiber recruitment. By alternating arms, you can focus on the peak contraction of each bicep individually, making it an excellent finishing movement for arm day.
dumbbell alternate biceps curl
The dumbbell alternate biceps curl is a classic isolation movement designed to build the peaks and thickness of the upper arms. By curling one arm at a time, you can focus on the mind muscle connection and prevent strength imbalances between sides. The ability to rotate the wrist at the top of the movement allows for maximum supination and bicep peak contraction.
dumbbell bicep curl
The dumbbell bicep curl is a versatile isolation exercise used to build strength and size in the front of the upper arms. Using dumbbells allows for a greater range of motion and the ability to train each arm independently, which helps correct muscle imbalances. This exercise is highly effective for isolating the biceps and improving grip strength through controlled, rhythmic curling movements.
band standing hammer curl
The band standing hammer curl is a versatile isolation exercise focusing on the brachialis and brachioradialis muscles of the forearm. By using a neutral grip with resistance bands, you maintain constant tension throughout the entire range of motion, which is excellent for building arm thickness. It is an ideal movement for high volume hypertrophy training and can be performed virtually anywhere to improve grip strength.
band seated row
The band seated row is an excellent horizontal pulling exercise that targets the middle back, rhomboids, and traps. By using resistance bands, you experience a unique strength curve where the tension increases as you pull closer to your body. This makes it a great choice for improving posture, developing back thickness, and maintaining joint health without the need for heavy gym equipment or machines.