Biceps Exercises

Barbell Bicep Curls

Classic bicep building exercise with barbell

barbell

Barbell Rows

Compound pulling exercise for back thickness

barbell

Bicep Curls

Classic isolation exercise for bicep development

dumbbells

cable machinebar attachment

Beginner

Cable Curl

Standing curl on a low pulley. Tension never drops, so the biceps work through the whole rep.

Chin-ups

Underhand grip pull-up variation emphasizing biceps

pull up bar

Hammer Curls

Bicep and forearm exercise with neutral grip

dumbbells

Intermediate

Incline Dumbbell Curl

Curl with your arms hanging behind you on an incline bench. Trains the biceps in a stretched position, where most growth happens.

dumbbellsincline bench

Inverted Rows

Bodyweight horizontal pulling exercise using a bar or table

bodyweightpull up bar

Intermediate

Kettlebell Single Arm Row

Unilateral rowing movement with kettlebell

kettlebell

Lat Pulldowns

Cable exercise for lat width and upper back strength

cable machine

One-Arm Dumbbell Rows

Unilateral rowing exercise for back development and core stability

dumbbellbench

Preacher Curls

Bicep isolation exercise using preacher bench

preacher benchbarbell

AdvancedAnimated

Pull-ups

Upper body pulling exercise using body weight

pull up bar

Resistance Band Rows

Seated rowing motion using resistance bands

resistance bands

Beginner

Reverse Curl

Curl with your palms facing down. Builds the brachialis, the muscle that pushes your biceps up and makes arms look thicker.

barbelldumbbells

Seated Cable Rows

Cable machine rowing exercise for mid-back development

cable machine

T-Bar Rows

Machine or landmine rowing exercise for back development

t barmachine

Upright Rows

Compound pulling exercise for shoulders and traps

barbelldumbbells