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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 movements · the canonical ones first
Barbell CurlBarbellBeginnerConcentration CurlsDumbbellBeginnerDumbbell Bicep CurlDumbbellBeginnerEZ-Bar CurlEZ barBeginnerHammer CurlsDumbbellBeginnerIncline Dumbbell CurlDumbbellBeginnerPreacher CurlBarbellBeginnerStanding Biceps Cable CurlCableBeginnerAlternate Hammer CurlDumbbellBeginnerAlternate Incline Dumbbell CurlDumbbellBeginnerBarbell Curls Lying Against An InclineBarbellBeginnerCable Hammer Curls - Rope AttachmentCableBeginnerCable Preacher CurlCableBeginnerClose-Grip EZ Bar CurlBarbellBeginnerClose-Grip EZ-Bar Curl with BandEZ barBeginnerClose-Grip Standing Barbell CurlBarbellBeginnerCross Body Hammer CurlDumbbellBeginnerDrag CurlBarbellIntermediateDumbbell Alternate Bicep CurlDumbbellBeginnerDumbbell Prone Incline CurlDumbbellIntermediateFlexor Incline Dumbbell CurlsDumbbellBeginnerHigh Cable CurlsCableIntermediateIncline Hammer CurlsDumbbellBeginnerIncline Inner Biceps CurlDumbbellBeginnerLying Cable CurlCableIntermediateLying Close-Grip Bar Curl On High PulleyCableBeginnerLying High Bench Barbell CurlBarbellIntermediateLying Supine Dumbbell CurlDumbbellBeginnerMachine Bicep CurlMachineBeginnerMachine Preacher CurlsMachineBeginnerOne Arm Dumbbell Preacher CurlDumbbellBeginnerOverhead Cable CurlCableIntermediatePreacher Hammer Dumbbell CurlDumbbellBeginnerReverse Barbell CurlBarbellBeginnerReverse Barbell Preacher CurlsEZ barIntermediateReverse Cable CurlCableBeginnerSeated Close-Grip Concentration Barbell CurlBarbellIntermediateSeated Dumbbell CurlDumbbellBeginnerSeated Dumbbell Inner Biceps CurlDumbbellBeginnerSpider CurlEZ barBeginnerStanding Concentration CurlDumbbellBeginnerStanding Dumbbell Reverse CurlDumbbellIntermediateStanding Inner-Biceps CurlDumbbellIntermediateStanding One-Arm Cable CurlCableIntermediateStanding One-Arm Dumbbell Curl Over Incline BenchDumbbellBeginnerTwo-Arm Dumbbell Preacher CurlDumbbellBeginnerWide-Grip Standing Barbell CurlBarbellBeginnerZottman CurlDumbbellIntermediateZottman Preacher CurlDumbbellIntermediateBrachialis-SMRFoam rollerIntermediateReverse Plate CurlsOtherBeginnerSeated BicepsBodyweightAdvancedStanding Biceps StretchOtherBeginner
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