Bicep Exercises | Watch 45 Demo Video Exercises For Biceps [Expert-Led]

Add these bicep exercises to your next arm workout to starting building awesome bi’s!

Mix up your routine between dumbbell and barbell exercises to blast your biceps and trigger muscle growth.

Bicep Exercises For Muscle & Strength

All Bicep Exercise Demonstration Videos (45)

Ring Muscle Up

Ring Muscle Up Exercise Ring Muscle Up is a great exercise for the upper body. It develops your lat muscles, shoulders, upper back, traps, biceps, forearms, chest and triceps. It also works your core section and the lower back. Ring Muscle Up will require tremendous...

Close Grip EZ Bar Curl

Close Grip EZ Bar Curl Exercise Close Grip EZ Bar Curl is an excellent exercise for building the biceps and the forearms. It hits the long head of the biceps which accounts for its size and shape. The EZ Curl Bar Curl is a safer alternative to the regular Barbell Curl...

Negative Chin Ups

Negative Chin Ups Exercise Negative Chin Ups is a great way to build your lats, rear shoulders, upper back, biceps and forearm muscles. This is also an effective way to learn the chin up if you can’t do one. The negative or eccentric part of any exercise works the...

Spider Curls

Spider Curls Exercise Spider Curls is an effective exercise for building the biceps. The use of the incline bench for support keeps the exercise strict and safe. Spider Curls can be done in the middle of your biceps exercise rotation when you are targeting specific...

Overhead Cable Curl

Overhead Cable Curl Exercise Overhead Cable Curl is a unique exercise for building the biceps. This exercise generates a strong contraction at the top and requires strict form and technique. Overhead Cable Curl is best done after a compound exercise such as Barbell...

Lying Cable Curls

Lying Cable Curls Exercise Lying Cable Curls is an exercise that perfectly isolates the biceps muscle although the forearms get worked as well. With the lying position, your body would not be able to bend forward and use momentum to curl the weight up. This makes...

One Arm Dumbbell Preacher Curls

One Arm Dumbbell Preacher Curl exercise is an effective exercise for isolating the biceps but also works the forearms as well. One Arm Dumbbell Preacher Curl targets the long head of the biceps which is responsible for its size and shape. As an isolation exercise it...

Standing Concentration Curls

Standing Concentration Curl exercise is an effective exercise for isolating the biceps. It also works the forearms and because of the standing position and engages the core to maintain stability and support for the lower back. Standing Dumbbell Curl is a safe way to...

High Cable Curls

High Cable Curl exercise is an effective exercise for building the biceps. If you want a nice peaked shape on your biceps, this is one of the best exercises you can do. High Cable Curl is best done as a finisher in a biceps exercise rotation. You should not lift heavy...

Close Grip Chin Ups

Close Grip Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles. Popular in many fitness tests, the chin up is a true test of upper body strength. It’s great for increasing back thickness as well...

Drag Curls

Drag Curls exercise is a great exercise for adding size to the biceps. It works the long head of the biceps which is responsible for its size and shape. Drag Curls also removes the shoulders from the exercise which is the problem with traditional barbell curls and...

Neutral Grip Chin Ups

Neutral Grip Chin Up exercise is a great exercise for targeting the lat muscles as well as incorporating the upper back. This exercise also works the posterior shoulders, biceps and forearm muscles. A neutral grip has your palms facing each other which places your...

Rope Hammer Curls

Rope Hammer Curl exercise is a great exercise for building the biceps and the forearm muscles. Rope Hammer Curls are best performed as a finisher in your biceps exercise rotation. You get better results from this exercise by using light weights and focusing on form...

Supinated Chin Ups

Supinated Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles. Popular in many fitness tests, the chin up is a true test of upper body strength. It’s great for increasing back thickness as well...

Cable Preacher Curls

Cable Preacher Curl exercise is a fantastic exercise for building the biceps and working the forearms as well. The advantage of Cable Preacher Curls over free-weight biceps exercises is that it puts constant tension on the muscles. You get better results by using...

Cable Hammer Curls

Cable Hammer Curls is a fantastic exercise for your upper arms as it builds the biceps and brachialis which is the muscle on top of the forearm. Cable Hammer Curls is great as a finisher in a biceps program. You can get better results with lighter weight so you can...

Cable Concentration Curls

Cable Concentration Curls exercise is an effective exercise that isolates the biceps and gives it good shape. It also works the forearm muscles. Cable Concentration Curls is best done as a finisher in a biceps exercise rotation. You can get better results by using...

Incline Cable Curls

Incline Cable Curl exercise is an effective exercise for developing the biceps and the forearm muscles. Incline Cable Curls are best performed after a free weight biceps exercise such as Barbell Curls or EZ Bar Curls. You get better results from this exercise by using...

Seated Alternate Dumbbell Curls

Seated Alternate Dumbbell Curls exercise is a great exercise for building size on the biceps and the forearms. It also activates the core muscles to help your body adjust to the shifts in weight when you curl alternately. Seated Alternate Dumbbell Curls allows you to...

Seated Dumbbell Curls

Seated Dumbbell Curls exercise is a great way to isolate the biceps and really feel maximum tension being placed on this smaller muscle group. The Seated Dumbbell Curls is performed in such a way that minimises the use of momentum in the exercise, so it’s great for...

Dumbbell Preacher Curls

Dumbbell Preacher Curl exercise is an effective exercise for isolating the biceps but also works the forearms as well. Dumbbell Preacher Curl targets the long head of the biceps which is responsible for its size and shape. As an isolation exercise it is better to use...

Dumbbell Curls

Dumbbell Curls exercise are an isolation exercise that will target just the biceps, so it’s a great option towards the end of your workout session. Always make sure that when you perform the bicep curl, you use as slow and controlled of a movement pattern as possible....

Alternating Dumbbell Curls

Alternating Dumbbell Curl exercise is a popular exercise for building the biceps. There is secondary emphasis on the forearms and the core muscles are engaged to keep the upper body in the correct position and to support the lower back. Alternating Dumbbell Curls are...

Cross Body Hammer Curls

Cross Body Hammer Curls exercise is a great exercise for adding size to the biceps and also targets the brachialis muscles on the top of the forearm. The unilateral nature of the exercise requires the core to remain engaged so the body can maintain the correct...

21’s

21s exercise is a unique and challenging way to stimulate growth in your biceps. 21’s also works your forearms. This exercise is best done as a finisher in your biceps workout rotation. You should only use light weights to get the maximum benefits from 21’s. 21’s...

EZ Bar Preacher Curls

EZ Bar Preacher Curl exercise is a great isolation exercise for the biceps that primarily targets the short head. This will help shape, define and create that separation on the inside portion of the upper arm. EZ Bar Preacher Curls Exercise How To Locate a EZ Bar...

Zottman Curls

Zottman Curl exercise is a unique exercise for building the biceps and forearms. It is essentially two biceps exercises in one. You start out with a regular Hammer Curl exercise which builds the biceps and brachialis muscles then transition to the eccentric portion of...

Incline Hammer Curls

Incline Hammer Curl exercise is an effective exercise for developing the biceps and the brachialis which is the muscle at the top of the forearm. Incline Hammer Curls is a stricter version of the traditional Hammer Curl because it takes away the lower body from the...

Barbell Bicep Curls

Barbell Bicep Curl exercise is one of the most popular exercises you see in just about every gym. When done properly, it’s a fantastic exercise designed to strengthen, define, and build the biceps. Barbell Bicep Curls Exercise How To Grip a barbell with a...

Negative Pull Ups

Negative Pull Up exercise is a great way to build your lats, rear shoulders and upper back muscles. This is also an effective way to learn the pull up if you can’t do one. The negative or eccentric part of any exercise places the muscle in an elongated position. More...