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Biceps exercises
Every pull-up and row already trains your biceps; curls are where you add focused volume on top. The variations matter less than the discipline: full range, controlled lowering, and a weight you can actually curl without your lower back joining in.
53 EXERCISES · RANKED BY USEFULNESS
Barbell Curl
BICEPS · BARBELL
Concentration Curls
BICEPS · DUMBBELL
Dumbbell Bicep Curl
BICEPS · DUMBBELL
EZ-Bar Curl
BICEPS · EZ BAR
Hammer Curls
BICEPS · DUMBBELL
Incline Dumbbell Curl
BICEPS · DUMBBELL
Preacher Curl
BICEPS · BARBELL
Standing Biceps Cable Curl
BICEPS · CABLE
Alternate Hammer Curl
BICEPS · DUMBBELL
Alternate Incline Dumbbell Curl
BICEPS · DUMBBELL
Barbell Curls Lying Against An Incline
BICEPS · BARBELL
Cable Hammer Curls - Rope Attachment
BICEPS · CABLE
Cable Preacher Curl
BICEPS · CABLE
Close-Grip EZ Bar Curl
BICEPS · BARBELL
Close-Grip EZ-Bar Curl with Band
BICEPS · EZ BAR
Close-Grip Standing Barbell Curl
BICEPS · BARBELL
Cross Body Hammer Curl
BICEPS · DUMBBELL
Drag Curl
BICEPS · BARBELL
Dumbbell Alternate Bicep Curl
BICEPS · DUMBBELL
Dumbbell Prone Incline Curl
BICEPS · DUMBBELL
Flexor Incline Dumbbell Curls
BICEPS · DUMBBELL
High Cable Curls
BICEPS · CABLE
Incline Hammer Curls
BICEPS · DUMBBELL
Incline Inner Biceps Curl
BICEPS · DUMBBELL
Lying Cable Curl
BICEPS · CABLE
Lying Close-Grip Bar Curl On High Pulley
BICEPS · CABLE
Lying High Bench Barbell Curl
BICEPS · BARBELL
Lying Supine Dumbbell Curl
BICEPS · DUMBBELL
Machine Bicep Curl
BICEPS · MACHINE
Machine Preacher Curls
BICEPS · MACHINE
One Arm Dumbbell Preacher Curl
BICEPS · DUMBBELL
Overhead Cable Curl
BICEPS · CABLE
Preacher Hammer Dumbbell Curl
BICEPS · DUMBBELL
Reverse Barbell Curl
BICEPS · BARBELL
Reverse Barbell Preacher Curls
BICEPS · EZ BAR
Reverse Cable Curl
BICEPS · CABLE
Seated Close-Grip Concentration Barbell Curl
BICEPS · BARBELL
Seated Dumbbell Curl
BICEPS · DUMBBELL
Seated Dumbbell Inner Biceps Curl
BICEPS · DUMBBELL
Spider Curl
BICEPS · EZ BAR
Standing Concentration Curl
BICEPS · DUMBBELL
Standing Dumbbell Reverse Curl
BICEPS · DUMBBELL
Standing Inner-Biceps Curl
BICEPS · DUMBBELL
Standing One-Arm Cable Curl
BICEPS · CABLE
Standing One-Arm Dumbbell Curl Over Incline Bench
BICEPS · DUMBBELL
Two-Arm Dumbbell Preacher Curl
BICEPS · DUMBBELL
Wide-Grip Standing Barbell Curl
BICEPS · BARBELL
Zottman Curl
BICEPS · DUMBBELL
Zottman Preacher Curl
BICEPS · DUMBBELL
Brachialis-SMR
BICEPS · FOAM ROLLER
Reverse Plate Curls
BICEPS · OTHER
Seated Biceps
BICEPS · BODYWEIGHT
Standing Biceps Stretch
BICEPS · OTHER