Biceps
The biceps sit on the front of the upper arm. They bend the elbow and rotate the forearm palm-up. They are one of the most trained muscles because they are so visible. Curl variations change the emphasis: barbell curls favour heavy loading, hammer curls hit the brachialis and forearm, and preacher curls stop you from swinging. Choose a version that fits the equipment you have and keep the elbows still for the best result.
53 exercises
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Barbell Curls Lying Against An Incline
- Brachialis-SMR
- Cable Hammer Curls - Rope Attachment
- Cable Preacher Curl
- Close-Grip EZ-Bar Curl with Band
- Close-Grip EZ Bar Curl
- Close-Grip Standing Barbell Curl
- Concentration Curls
- Cross Body Hammer Curl
- Drag Curl
- Dumbbell Alternate Bicep Curl
- Dumbbell Bicep Curl
- Dumbbell Prone Incline Curl
- EZ-Bar Curl
- Flexor Incline Dumbbell Curls
- Hammer Curls
- High Cable Curls
- Incline Dumbbell Curl
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Lying Cable Curl
- Lying Close-Grip Bar Curl On High Pulley
- Lying High Bench Barbell Curl
- Lying Supine Dumbbell Curl
- Machine Bicep Curl
- Machine Preacher Curls
- One Arm Dumbbell Preacher Curl
- Overhead Cable Curl
- Preacher Curl
- Preacher Hammer Dumbbell Curl
- Reverse Barbell Curl
- Reverse Barbell Preacher Curls
- Reverse Cable Curl
- Reverse Plate Curls
- Seated Biceps
- Seated Close-Grip Concentration Barbell Curl
- Seated Dumbbell Curl
- Seated Dumbbell Inner Biceps Curl
- Spider Curl
- Standing Biceps Cable Curl
- Standing Biceps Stretch
- Standing Concentration Curl
- Standing Dumbbell Reverse Curl
- Standing Inner-Biceps Curl
- Standing One-Arm Cable Curl
- Standing One-Arm Dumbbell Curl Over Incline Bench
- Two-Arm Dumbbell Preacher Curl
- Wide-Grip Standing Barbell Curl
- Zottman Curl
- Zottman Preacher Curl