Biceps

Standing Biceps Cable Curl

cable biceps

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar ...

Spider Curl

e-z curl bar biceps

Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the...

Seated Dumbbell Inner Biceps Curl

dumbbell biceps

Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to ...

Seated Dumbbell Curl

dumbbell biceps

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. ...

Seated Close-Grip Concentration Barbell Curl

barbell biceps

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread w...

Seated Biceps

body only biceps

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with...

Reverse Plate Curls

other biceps

Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (pal...

Reverse Cable Curl

cable biceps

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (pa...

Reverse Barbell Preacher Curls

e-z curl bar biceps

Grab an EZ-bar using a shoulder width and palms down (pronated) grip. Now place the upper part of both arms on top of...

Reverse Barbell Curl

barbell biceps

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The pa...