Biceps Exercises
Exercises targeting Biceps.
Showing 91–119 of 119 exercises
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.
Smith Machine Bent Over Row
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight.
Smith Machine Upright Row
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Snatch
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
Spider Curl
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Standing Biceps Stretch
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Standing Concentration Curl
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
Standing Dumbbell Reverse Curl
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
Standing Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Standing Inner-Biceps Curl
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
Standing Olympic Plate Hand Squeeze
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
Standing One-Arm Cable Curl
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
Standing One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Straight Bar Bench Mid Rows
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Suspended Row
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
T-Bar Row with Handle
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Two-Arm Dumbbell Preacher Curl
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
Two-Arm Kettlebell Row
Place two kettlebells 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.
Underhand Cable Pulldowns
Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
V-Bar Pulldown
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
V-Bar Pullup
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
Weighted Pull Ups
Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
Wide-Grip Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Wide-Grip Pulldown Behind The Neck
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Wide-Grip Rear Pull-Up
Grab the pull-up bar with the palms facing forward using a wide grip.
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
Zottman Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Zottman Preacher Curl
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
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