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Exercises

Biceps exercises

The biceps bend the elbow and turn the palm up. Curls in their many grips are the direct work; rows and chin-ups train them alongside the back.

54 moves48 with 3D demosBeginner 21Intermediate 29Advanced 4

Beginner biceps exercises 21

Biceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machineCable preacher curl demonstrated on the 3D figure3D demoCable preacher curlBeginner · A cable machine + A bench or boxCable rope hammer curl demonstrated on the 3D figure3D demoCable rope hammer curlBeginner · A cable machineDumbbell biceps curl demonstrated on the 3D figure3D demoDumbbell biceps curlBeginner · A dumbbellHammer curl demonstrated on the 3D figure3D demoHammer curlBeginner · A dumbbellMachine preacher curl demonstrated on the 3D figure3D demoMachine preacher curlBeginner · Strength machineOne-arm cable curl demonstrated on the 3D figure3D demoOne-arm cable curlBeginner · A cable machineSeated dumbbell curl demonstrated on the 3D figure3D demoSeated dumbbell curlBeginner · A dumbbell + A bench or boxStanding cable curl demonstrated on the 3D figure3D demoStanding cable curlBeginner · A cable machineFlexor Incline Dumbbell Curls demonstrated on the 3D figure3D demoFlexor Incline Dumbbell CurlsBeginner · A dumbbell + A bench or boxIncline Inner Biceps Curl demonstrated on the 3D figure3D demoIncline Inner Biceps CurlBeginner · A dumbbell + A bench or boxLying Close-Grip Bar Curl On High Pulley demonstrated on the 3D figure3D demoLying Close-Grip Bar Curl On High PulleyBeginner · A cable machine + A bench or box

Intermediate biceps exercises 29

Alternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxBarbell curl demonstrated on the 3D figure3D demoBarbell curlIntermediate · A barbellClose-grip barbell curl demonstrated on the 3D figure3D demoClose-grip barbell curlIntermediate · A barbellClose-grip EZ-bar curl demonstrated on the 3D figure3D demoClose-grip EZ-bar curlIntermediate · EZ curl barClose-grip EZ-bar curl with a band demonstrated on the 3D figure3D demoClose-grip EZ-bar curl with a bandIntermediate · EZ curl bar + A bandDumbbell preacher curl demonstrated on the 3D figure3D demoDumbbell preacher curlIntermediate · A dumbbell + A bench or boxDumbbell reverse curl demonstrated on the 3D figure3D demoDumbbell reverse curlIntermediate · A dumbbellEZ-bar curl demonstrated on the 3D figure3D demoEZ-bar curlIntermediate · EZ curl barIncline dumbbell curl demonstrated on the 3D figure3D demoIncline dumbbell curlIntermediate · A dumbbell + A bench or boxIncline hammer curl demonstrated on the 3D figure3D demoIncline hammer curlIntermediate · A dumbbell + A bench or box

Advanced biceps exercises 4

Chin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barMixed-grip chin-up demonstrated on the 3D figure3D demoMixed-grip chin-upAdvanced · Pull-up barTowel one-arm chin-up demonstrated on the 3D figure3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructionsWeighted pull-up demonstrated on the 3D figure3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Workouts that use them

Also works the biceps

These train it as a secondary muscle.

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Questions people ask

What are good biceps exercises for beginners?

Start with moves graded easy, such as Biceps curl machine, Cable preacher curl, Cable rope hammer curl. There are 21 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.