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Best Biceps Workouts

☰ All Filters 1 ✕ Biceps Free Weights None Cable TRX Beginner Intermediate
Jump to: 3 Workouts · 15 Best Exercises

About

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
    Dumbbell Preacher Hammer Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 3
    Hammer Curls With Dumbbells
    3 sets · 8–12 reps · Free Weights
    →
  4. 4
    EZ Barbell Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 5
    Barbell Drag Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Biceps
  1. 6
    Alternating Dumbbell Bicep Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 7
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 8
    Barbell Reverse-Grip Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    Incline Alternating Bicep Curls
    3 sets · 8–12 reps · Free Weights
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Workout 3

5 exercises
Biceps
  1. 11
    Standing EZ-Bar Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 12
    Single-Arm Dumbbell Concentration Curl (Incline Bench Support)
    3 sets · 8–12 reps · Free Weights
    →
  3. 13
    Barbell Spider Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 14
    Single-Arm Dumbbell Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 15
    Dumbbell Zottman Curl
    3 sets · 8–12 reps · Free Weights
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15 Best Exercises Biceps

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Dumbbell Incline Inner Biceps Curl
Intermediate · Free Weights
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Incline Dumbbell Biceps Curl
Beginner · Free Weights
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Seated Dumbbell Biceps Curl
Beginner · Free Weights
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Dumbbell Standing Alternating Biceps Curl
Beginner · Free Weights
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Dumbbell Standing Inner-Biceps Curl
Beginner · Free Weights
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Barbell Reverse-Grip Preacher Curl
Intermediate · Free Weights
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Single-Arm Dumbbell Concentration Curl (Incline Bench Support)
Beginner · Free Weights
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Dumbbell Standing Biceps Curl
Beginner · Free Weights
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Barbell Spider Curl
Intermediate · Free Weights
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Hammer Curls With Dumbbells
Beginner · Free Weights
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Dumbbell Zottman Curl
Beginner · Free Weights
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Standing Dumbbell Hammer Curl
Beginner · Free Weights
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Power Partials
Beginner · Free Weights
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Alternating Dumbbell Bicep Curl
Beginner · Free Weights
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Barbell Close-Grip Standing Curl
Beginner · Free Weights