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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

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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
    Alternating Dumbbell Bicep Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 8
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    Standing Dumbbell Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    Overhead Curls Cable
    3 sets · 8–12 reps · Cable
    →

Workout 3

5 exercises
Biceps
  1. 11
    Close-Grip High Cable Biceps Curl (Flat Bench)
    3 sets · 8–12 reps · Cable
    →
  2. 12
    Cable Reverse Curl
    3 sets · 8–12 reps · Cable
    →
  3. 13
    Incline Alternating Bicep Curls
    3 sets · 8–12 reps · Free Weights
    →
  4. 14
    Standing Single-Arm Cable Curl
    3 sets · 8–12 reps · Cable
    →
  5. 15
    Standing EZ-Bar Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →

15 Best Exercises Biceps

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Cable Reverse Curl
Beginner · Cable
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Cable Hammer Curl
Beginner · Cable
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Power Partials
Beginner · Free Weights
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Barbell Close-Grip Standing Curl
Beginner · Free Weights
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Dumbbell Seated Biceps Curl
Beginner · Free Weights
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Seated Dumbbell Biceps Curl
Beginner · Free Weights
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Single-Arm Dumbbell Preacher Curl
Beginner · Free Weights
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Standing Dumbbell Reverse Curl
Beginner · Free Weights
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Barbell Reverse Curl
Beginner · Free Weights
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Single-Arm Dumbbell Concentration Curl (Incline Bench Support)
Beginner · Free Weights
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Dumbbell Cross-Body Hammer Curl
Beginner · Free Weights
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Dumbbell Preacher Hammer Curl
Beginner · Free Weights
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Standing Elbow Flexion and Extension – Shoulder Abducted
Beginner · None
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Dumbbell Zottman Curl
Beginner · Free Weights
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Dumbbell Concentration Curl
Beginner · Free Weights