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Best Biceps Workouts

☰ All Filters 1 ✕ Biceps Free Weights None Cable TRX Beginner Intermediate
Jump to: 3 Workouts · 13 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
    TRX Supine Biceps Curl
    3 sets · 8–12 reps · TRX
    →
  2. 2
    Incline Cable Inner Bicep Curl
    3 sets · 8–12 reps · Cable
    →
  3. 3
    EZ Barbell Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 4
    Barbell Drag Curl
    3 sets · 8–12 reps · Free Weights
    →
  5. 5
    Barbell Reverse-Grip Preacher Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Biceps
  1. 6
    TRX Biceps Curl
    3 sets · 8–12 reps · TRX
    →
  2. 7
    TRX Reverse-Grip Biceps Curl
    3 sets · 8–12 reps · TRX
    →
  3. 8
    Barbell Spider Curl
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    TRX Single Arm Curl
    3 sets · 8–12 reps · TRX
    →
  5. 10
    Barbell Incline Spider Curl
    3 sets · 8–12 reps · Free Weights
    →

Workout 3

3 exercises
Biceps
  1. 11
    Incline Dumbbell Hammer Curl
    3 sets · 8–12 reps · Free Weights
    →
  2. 12
    Dumbbell Incline Inner Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →
  3. 13
    Dumbell Incline Spider Biceps Curl
    3 sets · 8–12 reps · Free Weights
    →

13 Best Exercises Biceps

VIMEO
Barbell Reverse-Grip Preacher Curl
Intermediate · Free Weights
VIMEO
Barbell Drag Curl
Intermediate · Free Weights
VIMEO
Incline Dumbbell Hammer Curl
Intermediate · Free Weights
VIMEO
Dumbell Incline Spider Biceps Curl
Intermediate · Free Weights
VIMEO
TRX Biceps Curl
Intermediate · TRX
VIMEO
TRX Single Arm Curl
Intermediate · TRX
VIMEO
Barbell Spider Curl
Intermediate · Free Weights
VIMEO
Barbell Incline Spider Curl
Intermediate · Free Weights
VIMEO
TRX Supine Biceps Curl
Intermediate · TRX
VIMEO
Dumbbell Incline Inner Biceps Curl
Intermediate · Free Weights
VIMEO
TRX Reverse-Grip Biceps Curl
Intermediate · TRX
VIMEO
Incline Cable Inner Bicep Curl
Intermediate · Cable
VIMEO
EZ Barbell Preacher Curl
Intermediate · Free Weights