Figital
Try Figital

Best Biceps Workouts

☰ All Filters 2 ✕ 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
    Alternating Dumbbell Bicep Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 5
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Biceps
  1. 6
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 7
    Incline Alternating Bicep Curls
    3 sets · 8–12 reps · Free Weights
    →
  3. 8
    Standing EZ-Bar Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    Single-Arm Dumbbell Concentration Curl (Incline Bench Support)
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    Single-Arm Dumbbell Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 3

5 exercises
Biceps
  1. 11
    Dumbbell Zottman Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 12
    Dumbbell Cross-Body Hammer Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 13
    Seated Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 14
    Standing Dumbbell Reverse Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 15
    Incline Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →

15 Best Exercises Biceps

VIMEO
Seated Dumbbell Biceps Curl
Beginner · Free Weights
VIMEO
Standing Dumbbell Reverse Curl
Beginner · Free Weights
VIMEO
Incline Dumbbell Biceps Curl
Beginner · Free Weights
VIMEO
Barbell Close-Grip Standing Curl
Beginner · Free Weights
VIMEO
Dumbbell Seated Biceps Curl
Beginner · Free Weights
VIMEO
Standing Dumbbell Biceps Curl
Beginner · Free Weights
VIMEO
Barbell Standing Biceps Curl
Beginner · Free Weights
VIMEO
Dumbbell Cross-Body Hammer Curl
Beginner · Free Weights
VIMEO
Standing EZ-Bar Biceps Curl
Beginner · Free Weights
VIMEO
Incline Alternating Bicep Curls
Beginner · Free Weights
VIMEO
Dumbbell Standing Biceps Curl
Beginner · Free Weights
VIMEO
Power Partials
Beginner · Free Weights
VIMEO
Dumbbell Zottman Curl
Beginner · Free Weights
VIMEO
Single-Arm Dumbbell Concentration Curl (Incline Bench Support)
Beginner · Free Weights
VIMEO
Dumbbell Standing Concentration Curl
Beginner · Free Weights