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Bicep Exercises

Build Big Biceps or Tone Arms by adding these Bicep Exercises to your Arm Workouts

Welcome to our Bicep Exercises Main Page!

Here we've linked to all of our weight lifting and body weight exercises that primarily target the biceps. On Each individual bicep exercise page you'll find pictures, exercise instructions, and tips so you can add immediately to your Bicep Workouts and other Weight Training Programs.


Our slew of arm exercises is divided below by equipment required resulting in the following sections for this muscle:


Click on the links above or continue reading below to view each section. Also, make sure to view our Best Bicep Exercises list if you want to jump to the top five arm exercises we've chosen from this massive list.

Barbell Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bicep CurlBiceps, ForearmsBarbell
Bicep Curl with DeadliftBiceps, Forearms, Legs, Lats, Back, Shoulders Barbell
Close Grip EZ Bar CurlBiceps, ForearmsEZ Curl Bar
Close Grip Bicep CurlBiceps, ForearmsBarbell
Drag CurlBiceps, ForearmsBarbell
EZ Bar Curl Biceps, ForearmsEZ Curl Bar
Lying High Bench Bicep CurlBiceps, ForearmsBarbell, Bench
Lying Incline Curl Biceps, ForearmsBarbell, Incline Bench
One Arm Bicep Curl with Olympic BarBiceps, ForearmsBarbell
Preacher Bar CurlBiceps, ForearmsBarbell, Preacher Curl Bench
Seated Close Grip Concentration CurlBiceps, ForearmsBarbell
Spider Bicep CurlBiceps, ForearmsBarbell, Preacher Curl Bench
Wide Grip Standing Bicep CurlBiceps, ForearmsBarbell

Check out all of our Barbell Exercises!

Body Weight Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Chin UpsBiceps, Forearms, Lats, Upper BackPull Up Bar
Gironda Sternum Chin UpsBiceps, Forearms, Lats, Upper BackPull Up Bar
Narrow Parallel Grip Chin UpsBiceps, Deltoids, Forearms, Lats, Upper BackPull Up Bar

Check out all of our Body Weight Exercises!

Cable Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Hammer Curls with RopeBiceps, ForearmsCable
High Cable CurlsBiceps, ForearmsCable, Bench
Lying Bicep Cable CurlBiceps, ForearmsCable
Lying Close Grip Bicep
Cable Curls
Biceps, ForearmsCable, Bench
Overhead Cable CurlBiceps, ForearmsCable
Cable Preacher CurlBiceps, ForearmsCable,
Preacher Curl Bench
Standing Bicep Cable CurlBiceps, ForearmsCable
Standing One Arm Cable CurlBiceps, ForearmsCable

Check out all of our Cable Exercises!

Dumbbell Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Alternate Bicep CurlBiceps, ForearmsDumbbells
Alternate Hammer CurlBiceps, ForearmsDumbbells
Alternate Incline Curl Biceps, ForearmsDumbbells,
Incline Bench
Bicep Curl (Incline)Biceps, ForearmsDumbbells, Incline Bench
Bicep Curl SquatBiceps, Calves, Forearms, Glutes Hamstrings, QuadsDumbbells
Bicep Curl on Stability BallBiceps, ForearmsDumbbells, Stability Ball
Bicep Curl V Sit on BosuBiceps, ForearmsDumbbells, Bosu Ball
Bicep Curl with Overhead Extension on Stability BallBiceps, Forearms, TricepsDumbbells, Stability Ball
Bicep Curl with Step UpBiceps, Calves, Forearms, Glutes Hamstrings, QuadsDumbbells, Bench
Bicep Hammer CurlBiceps, ForearmsDumbbells
Concentration CurlBiceps, ForearmsDumbbells, Bench
Cross Body Hammer CurlBiceps, ForearmsDumbbells
Dumbbell Bicep CurlBiceps, ForearmsDumbbells
Dumbbell Concentration Curl on Stability BallBiceps, ForearmsDumbbells, Stability Ball
Dumbbell Preacher CurlBiceps, ForearmsDumbbells,
Preacher Curl Bench
Flexor Incline CurlsBiceps, ForearmsDumbbells,
Incline Bench
Forward Lunge with Bicep CurlBiceps, Calves, Forearms, Glutes, Hamstrings, Hip Abductors, QuadsDumbbells
Incline Inner Bicep CurlBiceps, ForearmsDumbbells,
Incline Bench
Lateral Lunge with Bicep Curl Biceps, Calves, Forearms, Glutes, Hamstrings, Hip Abductors, QuadsDumbbells
Lying Supine Bicep CurlBiceps, ForearmsDumbbells, Bench
One Arm Preacher CurlBiceps, ForearmsDumbbells,
Preacher Curl Bench
Preacher Hammer CurlBiceps, ForearmsDumbbells,
Preacher Curl Bench
Prone Incline Bicep CurlBiceps, ForearmsDumbbells,
Incline Bench
Reverse CurlBiceps, ForearmsDumbbells
Seated Bicep CurlBiceps, ForearmsDumbbells, Bench
Seated Inner Bicep CurlBiceps, ForearmsDumbbells, Bench
Standing Inner Bicep CurlBiceps, ForearmsDumbbells
Standing One Arm Incline CurlBiceps, ForearmsDumbbell, Incline Bench
Stork Stance Bicep CurlBiceps, ForearmsDumbbells
Zottman Bicep CurlBiceps, ForearmsDumbbells
Zottman Preacher CurlBiceps, ForearmsDumbbells,
Preacher Curl Bench

Check out all of our Dumbbell Exercises!


Now that you've seen these arm exercises, check out these other pages of interest:


You've seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

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