Biceps Exercises

1. Barbell Curls

It’s one of the most popular exercises for the biceps muscles, to do it:

1. Stand upright, grab a barbell using underhand grip.

2. Hold the barbell slightly wider than your shoulder’s width in arms down position. Your arms should be close to your body, your back should be straight.

3. Curl the barbell up in a controlled fashion, fluent and slow. Continue curling up until the barbell is under your chin. Pause for a second and slowly begin to lower the barbell until returning the position from step 2.

2. Close Grip Barbell Curls

Same as the barbell curls, but for this exercise you should use closer grip (6-8 inches distance between palms).

3. Barbell Curls With Wide Grip

Same as the barbell curls, but for this exercise you should you wide grip (as wide as possible).

4. Reverse Grip Barbell Curls

Same as the close grip barbell curls, but for this exercise you should use reverse grip (instead of underhand grip).

5. EZ Bar Curls

Same as the barbell curl, the only one difference here’s that you should use EZ Bar instead of normal bar.

6. EZ Bar Preacher Curls


1. Sit on a preacher bench seat in the way show that picture above.

2. Hold the EZ curl bar using underhand, your grip’s width should be same as your shoulder’s width.

3. Controlled lift the bar toward your chin. Pause for a second.

4. Lower the bar controlled and slowly.

7. Single Arm Preacher Curls

Same as the EZ Bar Preacher Curls, but for this exercise, you should use a dumbbell. Do the exercise first with your right arm and then do it your your left arm.

8. Alternating Hammer Curls

1. Get two dumbbells (one on each hand).

2. Stand in a way that your palms face in toward your body.

3. Curl the dumbbell in your right arm up to your right shoulder. Pause for a second at the top and slowly return to the beginning position.

4. Repeat the movement with your left arm.

5. Continue repeating alternating your right and left arms.

9. Hammer Dumbbell Curls

Same as alternate hummer curls, but instead of alternating the movement with your arms, for this exercise you should curl your arms up in a meantime.

10. Alternating Incline Dumbbell Curls

1.  Get two dumbbells one on each hand and sit back on a incline bench.

2. Let your arms hang.

3. Curl your right arm and the controlled lower.

4. Repeat with your left arm.

5. Continue repeating alternating your right and left arms.

11. Incline Dumbbell Curls

Same as alternate incline dumbbell curls, but instead of alternating the movement with your arms, for this exercise you should curl your arms up in a meantime.

12. Dumbbell Concentration Curls

1. Get one dumbbell and sit at the end of a gym bench with your legs spread.

2. Your elbow should touch your knee and your arm should be fully straighten.

3. Curl your forearm up to your shoulder position. Hold for a second and slowly lower.

4. Continue repeating.

5. Do the same exercise for your other arm.

13. Alternating Dumbbell Curls

1. Get two dumbbells one on each hand. Sit on a bench or stand.

2. Each arm should hang at your side.

3. Curl your right arm up slowly trying to touch your right arm. While you’re curling up your arm, turn your palm outward.

4. Slowly lower and repeat the movement with your left arm.

14. Two Arm Dumbbell Curls

Same as alternate dumbbell curls, but instead of alternating the movement with your arms, for this exercise you should curl your arms up in a meantime.

15. Cable Preacher Curls

For this exercise, you’ll need a pulley machine, a preacher bench (placed in front of a pulley machine)  and an EZ curl (attached to the low pulley). Then:

1. Pull the EZ curl towards your shoulders, then wait 1-2 seconds.

2. Slowly and controlled lower the curl to the beginning position.

3. Continue repeating.

16. Machine Preacher Curls

1. Sit on a machine preacher curl machine and with both hands grab the bar using an underhand grip.

2. Slowly and controlled curl the bar up trying to touch your chin.

3. Slowly and controlled return to the beginning position and continue repeating.

17. Two Arm Cable Curls

1. Stand between two pulley machines and grab the handlers using underhand. Your arms should be straight out to your side at shoulder lever.

2. Slowly and controlled curl your arms toward your shoulders. During the exercise, make sure that your biceps do the exercise.

3. Hold for a second and slowly return to the starting position.

4. Continue repeating.

18. Standing Cable Curls

1. Attach a curl bar to a low pulley then grab it using underhand grip.

2. Curl the bar up in a controlled fashion, fluent and slow. continue until the barbell is under your chin. Pause for a second and slowly begin to lower the barbell until returning the position from step 1.

3. Continue repeating.

19. Chin Ups

1. Grab a chin-up bar using a reverse grip and the with between your palms should be same as the width between your shoulders.

2. Pull yourself up trying to touch your upper chest to the bar.

3. Return slowly and controlled

to the beginning position.

4. Continue repeating.

20. 21′s for Biceps

Same as the barbell curls, but for this exercise you’ll have to:

1. Use barbell curl with weight 50% lighter than the barbell’s weight you normally use for barbell curls.

2. Do 7 partial reps down to halfway up

3. Do 7 partial reps halfway up to your chin

4. Do 7 full reps