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Best Biceps Workouts

☰ All Filters ✕ Biceps Free Weights None Cable TRX Beginner Intermediate
Jump to: 3 Workouts · 15 Best Exercises

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The biceps are one of the most iconic muscles, responsible for elbow-flexion movements.

Workout 1

5 exercises
Biceps
  1. 1
    Barbell Standing Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 2
    Standing Elbow Flexion and Extension – Shoulder Abducted
    3 sets · 8–12 reps · None
    →
  3. 3
    Dumbbell Preacher Hammer Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 4
    Incline Cable Biceps Curl
    3 sets · 8–12 reps · Cable
    →
  5. 5
    Hammer Curls With Dumbbells
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Biceps
  1. 6
    Cable Hammer Curl
    3 sets · 8–12 reps · Cable
    →
  2. 7
    TRX Supine Biceps Curl
    3 sets · 8–12 reps · TRX
    →
  3. 8
    Incline Cable Inner Bicep Curl
    3 sets · 8–12 reps · Cable
    →
  4. 9
    EZ Barbell Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    Barbell Drag Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 3

5 exercises
Biceps
  1. 11
    Alternating Dumbbell Bicep Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 12
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 13
    Barbell Reverse-Grip Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 14
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 15
    Overhead Curls Cable
    3 sets · 8–12 reps · Cable
    →

15 Best Exercises Biceps

VIMEO
Dumbbell Cross-Body Hammer Curl
Beginner · Free Weights
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Dumbbell Incline Inner Biceps Curl
Intermediate · Free Weights
VIMEO
Cable Hammer Curl
Beginner · Cable
VIMEO
Incline Dumbbell Hammer Curl
Intermediate · Free Weights
VIMEO
Incline Dumbbell Biceps Curl
Beginner · Free Weights
VIMEO
Alternating Dumbbell Bicep Curl
Beginner · Free Weights
VIMEO
Incline Cable Inner Bicep Curl
Intermediate · Cable
VIMEO
Power Partials
Beginner · Free Weights
VIMEO
TRX Single Arm Curl
Intermediate · TRX
VIMEO
Barbell Standing Biceps Curl
Beginner · Free Weights
VIMEO
Dumbbell Standing Biceps Curl
Beginner · Free Weights
VIMEO
TRX Supine Biceps Curl
Intermediate · TRX
VIMEO
Standing Elbow Flexion and Extension – Shoulder Abducted
Beginner · None
VIMEO
Standing Dumbbell Biceps Curl
Beginner · Free Weights
VIMEO
Barbell Reverse-Grip Preacher Curl
Intermediate · Free Weights