Biceps Exercises
Exercises targeting Biceps.
Showing 61–90 of 119 exercises
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it.
One-Arm Kettlebell Row
Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
One Half Locust
Lie facedown on the floor.
One Handed Hang
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
Overhead Cable Curl
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
Reverse Barbell Preacher Curls
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Grip Bent-Over Rows
Stand erect while holding a barbell with a supinated grip (palms facing up).
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Rocky Pull-Ups/Pulldowns
Grab the pull-up bar with the palms facing forward using a wide grip.
Rope Climb
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Round The World Shoulder Stretch
Stand up straight with your legs together, holding a bodybar or broomstick.
Rowing, Stationary
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Seated Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
Seated Cable Rows
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Seated Close-Grip Concentration Barbell Curl
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
Seated Dumbbell Curl
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Seated One-arm Cable Pulley Rows
To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Shotgun Row
Attach a single handle to a low cable.
Side To Side Chins
Grab the pull-up bar with the palms facing forward using a wide grip.
Sled Row
Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
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