WorkoutX

Bicep Exercises

150 exercises — The biceps brachii flexes the elbow and supinates the forearm, and it responds best to a variety of curl angles and grips. This collection brings together every bicep exercise in the WorkoutX database — standing barbell curls for overload, dumbbell and hammer curls for the brachialis and forearm, preacher and concentration curls for peak isolation, and cable curls for constant tension through the full range. Each exercise comes with an animated GIF so you can watch the elbow path and avoid swinging or using momentum. Open any movement to see the muscles worked, equipment needed, and a clear step-by-step guide. Whether you train at home with dumbbells or in a gym with cables and barbells, you'll find a curl variation here. The same bicep-exercise data and GIFs are available via the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Band Alternating Biceps Curl animated GIF

Band Alternating Biceps Curl

Band Concentration Curl animated GIF

Band Concentration Curl

Band One Arm Overhead Biceps Curl animated GIF

Band One Arm Overhead Biceps Curl

Barbell Alternate Biceps Curl animated GIF

Barbell Alternate Biceps Curl

Barbell Biceps Curl (with Arm Blaster) animated GIF

Barbell Biceps Curl (with Arm Blaster)

Barbell Curl animated GIF

Barbell Curl

Barbell Drag Curl animated GIF

Barbell Drag Curl

Barbell Lying Preacher Curl animated GIF

Barbell Lying Preacher Curl

Barbell Preacher Curl animated GIF

Barbell Preacher Curl

Barbell Prone Incline Curl animated GIF

Barbell Prone Incline Curl

Barbell Reverse Curl animated GIF

Barbell Reverse Curl

Barbell Reverse Preacher Curl animated GIF

Barbell Reverse Preacher Curl

Barbell Seated Close-grip Concentration Curl animated GIF

Barbell Seated Close-grip Concentration Curl

Barbell Standing Close Grip Curl animated GIF

Barbell Standing Close Grip Curl

Barbell Standing Concentration Curl animated GIF

Barbell Standing Concentration Curl

Barbell Standing Reverse Grip Curl animated GIF

Barbell Standing Reverse Grip Curl

Barbell Standing Wide Grip Biceps Curl animated GIF

Barbell Standing Wide Grip Biceps Curl

Barbell Standing Wide-grip Curl animated GIF

Barbell Standing Wide-grip Curl

Biceps Leg Concentration Curl animated GIF

Biceps Leg Concentration Curl

Biceps Narrow Pull-ups animated GIF

Biceps Narrow Pull-ups

Biceps Pull-up animated GIF

Biceps Pull-up

Bodyweight Side Lying Biceps Curl animated GIF

Bodyweight Side Lying Biceps Curl

Cable Close Grip Curl animated GIF

Cable Close Grip Curl

Cable Concentration Curl animated GIF

Cable Concentration Curl

Cable Curl animated GIF

Cable Curl

Cable Drag Curl animated GIF

Cable Drag Curl

Cable Hammer Curl (with Rope) animated GIF

Cable Hammer Curl (with Rope)

Cable Lying Bicep Curl animated GIF

Cable Lying Bicep Curl

Cable Lying Close-grip Curl animated GIF

Cable Lying Close-grip Curl

Cable One Arm Curl animated GIF

Cable One Arm Curl

Cable One Arm Preacher Curl animated GIF

Cable One Arm Preacher Curl

Cable One Arm Reverse Preacher Curl animated GIF

Cable One Arm Reverse Preacher Curl

Cable Overhead Curl animated GIF

Cable Overhead Curl

Cable Overhead Curl On Exercise Ball animated GIF

Cable Overhead Curl On Exercise Ball

Cable Preacher Curl animated GIF

Cable Preacher Curl

Cable Pulldown Bicep Curl animated GIF

Cable Pulldown Bicep Curl

Cable Reverse Curl animated GIF

Cable Reverse Curl

Cable Reverse One Arm Curl animated GIF

Cable Reverse One Arm Curl

Cable Reverse Preacher Curl animated GIF

Cable Reverse Preacher Curl

Cable Rope Hammer Preacher Curl animated GIF

Cable Rope Hammer Preacher Curl

Cable Rope One Arm Hammer Preacher Curl animated GIF

Cable Rope One Arm Hammer Preacher Curl

Cable Seated Curl animated GIF

Cable Seated Curl

Cable Seated One Arm Concentration Curl animated GIF

Cable Seated One Arm Concentration Curl

Cable Seated Overhead Curl animated GIF

Cable Seated Overhead Curl

Cable Squatting Curl animated GIF

Cable Squatting Curl

Cable Standing Inner Curl animated GIF

Cable Standing Inner Curl

Cable Standing Pulldown (with Rope) animated GIF

Cable Standing Pulldown (with Rope)

Cable Two Arm Curl On Incline Bench animated GIF

Cable Two Arm Curl On Incline Bench

Dumbbell Alternate Biceps Curl animated GIF

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl (with Arm Blaster) animated GIF

Dumbbell Alternate Biceps Curl (with Arm Blaster)

Dumbbell Alternate Hammer Preacher Curl animated GIF

Dumbbell Alternate Hammer Preacher Curl

Dumbbell Alternate Preacher Curl animated GIF

Dumbbell Alternate Preacher Curl

Dumbbell Alternate Seated Hammer Curl animated GIF

Dumbbell Alternate Seated Hammer Curl

Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball animated GIF

Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

Dumbbell Alternating Seated Bicep Curl On Exercise Ball animated GIF

Dumbbell Alternating Seated Bicep Curl On Exercise Ball

Dumbbell Bicep Curl Lunge With Bowling Motion animated GIF

Dumbbell Bicep Curl Lunge With Bowling Motion

Dumbbell Bicep Curl On Exercise Ball With Leg Raised animated GIF

Dumbbell Bicep Curl On Exercise Ball With Leg Raised

Dumbbell Bicep Curl With Stork Stance animated GIF

Dumbbell Bicep Curl With Stork Stance

Dumbbell Biceps Curl animated GIF

Dumbbell Biceps Curl

Dumbbell Biceps Curl (with Arm Blaster) animated GIF

Dumbbell Biceps Curl (with Arm Blaster)

Dumbbell Biceps Curl Reverse animated GIF

Dumbbell Biceps Curl Reverse

Dumbbell Biceps Curl Squat animated GIF

Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl V Sit On Bosu Ball animated GIF

Dumbbell Biceps Curl V Sit On Bosu Ball

Dumbbell Concentration Curl animated GIF

Dumbbell Concentration Curl

Dumbbell Cross Body Hammer Curl animated GIF

Dumbbell Cross Body Hammer Curl

Dumbbell Cross Body Hammer Curl V. 2 animated GIF

Dumbbell Cross Body Hammer Curl V. 2

Dumbbell Hammer Curl animated GIF

Dumbbell Hammer Curl

Dumbbell Hammer Curl On Exercise Ball animated GIF

Dumbbell Hammer Curl On Exercise Ball

Dumbbell Hammer Curl V. 2 animated GIF

Dumbbell Hammer Curl V. 2

Dumbbell Hammer Curls (with Arm Blaster) animated GIF

Dumbbell Hammer Curls (with Arm Blaster)

Dumbbell High Curl animated GIF

Dumbbell High Curl

Dumbbell Incline Biceps Curl animated GIF

Dumbbell Incline Biceps Curl

Dumbbell Incline Curl animated GIF

Dumbbell Incline Curl

Dumbbell Incline Curl V. 2 animated GIF

Dumbbell Incline Curl V. 2

Dumbbell Incline Hammer Curl animated GIF

Dumbbell Incline Hammer Curl

Dumbbell Incline Inner Biceps Curl animated GIF

Dumbbell Incline Inner Biceps Curl

Dumbbell Kneeling Bicep Curl Exercise Ball animated GIF

Dumbbell Kneeling Bicep Curl Exercise Ball

Dumbbell Lunge With Bicep Curl animated GIF

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Supine Biceps Curl animated GIF

Dumbbell Lying Supine Biceps Curl

Dumbbell Lying Supine Curl animated GIF

Dumbbell Lying Supine Curl

Dumbbell Lying Wide Curl animated GIF

Dumbbell Lying Wide Curl

Dumbbell One Arm Concentration Curl (on Stability Ball) animated GIF

Dumbbell One Arm Concentration Curl (on Stability Ball)

Dumbbell One Arm Hammer Preacher Curl animated GIF

Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Prone Curl animated GIF

Dumbbell One Arm Prone Curl

Dumbbell One Arm Prone Hammer Curl animated GIF

Dumbbell One Arm Prone Hammer Curl

Dumbbell One Arm Reverse Preacher Curl animated GIF

Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Spider Curl animated GIF

Dumbbell One Arm Reverse Spider Curl

Dumbbell One Arm Seated Bicep Curl On Exercise Ball animated GIF

Dumbbell One Arm Seated Bicep Curl On Exercise Ball

Dumbbell One Arm Seated Hammer Curl animated GIF

Dumbbell One Arm Seated Hammer Curl

Dumbbell One Arm Standing Curl animated GIF

Dumbbell One Arm Standing Curl

Dumbbell One Arm Standing Hammer Curl animated GIF

Dumbbell One Arm Standing Hammer Curl

Dumbbell One Arm Zottman Preacher Curl animated GIF

Dumbbell One Arm Zottman Preacher Curl

Dumbbell Over Bench Neutral Wrist Curl animated GIF

Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench One Arm Neutral Wrist Curl animated GIF

Dumbbell Over Bench One Arm Neutral Wrist Curl

Dumbbell Preacher Curl animated GIF

Dumbbell Preacher Curl

Dumbbell Preacher Curl Over Exercise Ball animated GIF

Dumbbell Preacher Curl Over Exercise Ball

Dumbbell Preacher Hammer Curl animated GIF

Dumbbell Preacher Hammer Curl

Dumbbell Prone Incline Curl animated GIF

Dumbbell Prone Incline Curl

Dumbbell Prone Incline Hammer Curl animated GIF

Dumbbell Prone Incline Hammer Curl

Dumbbell Reverse Grip Biceps Curl animated GIF

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Preacher Curl animated GIF

Dumbbell Reverse Preacher Curl

Dumbbell Reverse Spider Curl animated GIF

Dumbbell Reverse Spider Curl

Dumbbell Seated Alternate Hammer Curl On Exercise Ball animated GIF

Dumbbell Seated Alternate Hammer Curl On Exercise Ball

Dumbbell Seated Bicep Curl animated GIF

Dumbbell Seated Bicep Curl

Dumbbell Seated Biceps Curl (on Stability Ball) animated GIF

Dumbbell Seated Biceps Curl (on Stability Ball)

Dumbbell Seated Biceps Curl To Shoulder Press animated GIF

Dumbbell Seated Biceps Curl To Shoulder Press

Dumbbell Seated Curl animated GIF

Dumbbell Seated Curl

Dumbbell Seated Hammer Curl animated GIF

Dumbbell Seated Hammer Curl

Dumbbell Seated Inner Biceps Curl animated GIF

Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Neutral Wrist Curl animated GIF

Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised animated GIF

Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

Dumbbell Seated Preacher Curl animated GIF

Dumbbell Seated Preacher Curl

Dumbbell Seated Reverse Grip Concentration Curl animated GIF

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Standing Alternate Hammer Curl And Press animated GIF

Dumbbell Standing Alternate Hammer Curl And Press

Dumbbell Standing Biceps Curl animated GIF

Dumbbell Standing Biceps Curl

Dumbbell Standing Concentration Curl animated GIF

Dumbbell Standing Concentration Curl

Dumbbell Standing Inner Biceps Curl V. 2 animated GIF

Dumbbell Standing Inner Biceps Curl V. 2

Dumbbell Standing One Arm Concentration Curl animated GIF

Dumbbell Standing One Arm Concentration Curl

Dumbbell Standing One Arm Curl (over Incline Bench) animated GIF

Dumbbell Standing One Arm Curl (over Incline Bench)

Dumbbell Standing One Arm Curl Over Incline Bench animated GIF

Dumbbell Standing One Arm Curl Over Incline Bench

Dumbbell Standing One Arm Reverse Curl animated GIF

Dumbbell Standing One Arm Reverse Curl

Dumbbell Standing Preacher Curl animated GIF

Dumbbell Standing Preacher Curl

Dumbbell Standing Reverse Curl animated GIF

Dumbbell Standing Reverse Curl

Dumbbell Standing Zottman Preacher Curl animated GIF

Dumbbell Standing Zottman Preacher Curl

Dumbbell Step Up Single Leg Balance With Bicep Curl animated GIF

Dumbbell Step Up Single Leg Balance With Bicep Curl

Dumbbell Waiter Biceps Curl animated GIF

Dumbbell Waiter Biceps Curl

Dumbbell Zottman Curl animated GIF

Dumbbell Zottman Curl

Dumbbell Zottman Preacher Curl animated GIF

Dumbbell Zottman Preacher Curl

Ez Bar Seated Close Grip Concentration Curl animated GIF

Ez Bar Seated Close Grip Concentration Curl

Ez Barbell Close Grip Preacher Curl animated GIF

Ez Barbell Close Grip Preacher Curl

Ez Barbell Close-grip Curl animated GIF

Ez Barbell Close-grip Curl

Ez Barbell Curl animated GIF

Ez Barbell Curl

Ez Barbell Reverse Grip Curl animated GIF

Ez Barbell Reverse Grip Curl

Ez Barbell Reverse Grip Preacher Curl animated GIF

Ez Barbell Reverse Grip Preacher Curl

Ez Barbell Seated Curls animated GIF

Ez Barbell Seated Curls

Ez Barbell Spider Curl animated GIF

Ez Barbell Spider Curl

Ez-bar Biceps Curl (with Arm Blaster) animated GIF

Ez-bar Biceps Curl (with Arm Blaster)

Ez-barbell Standing Wide Grip Biceps Curl animated GIF

Ez-barbell Standing Wide Grip Biceps Curl

Kettlebell Bottoms Up Clean From The Hang Position animated GIF

Kettlebell Bottoms Up Clean From The Hang Position

Kettlebell Double Alternating Hang Clean animated GIF

Kettlebell Double Alternating Hang Clean

Lever Bicep Curl animated GIF

Lever Bicep Curl

Lever Hammer Grip Preacher Curl animated GIF

Lever Hammer Grip Preacher Curl

Lever Preacher Curl animated GIF

Lever Preacher Curl

Lever Preacher Curl V. 2 animated GIF

Lever Preacher Curl V. 2

Lever Reverse Grip Preacher Curl animated GIF

Lever Reverse Grip Preacher Curl

Olympic Barbell Hammer Curl animated GIF

Olympic Barbell Hammer Curl

Resistance Band Seated Biceps Curl animated GIF

Resistance Band Seated Biceps Curl

Smith Machine Bicep Curl animated GIF

Smith Machine Bicep Curl

Weighted Seated Bicep Curl (on Stability Ball) animated GIF

Weighted Seated Bicep Curl (on Stability Ball)

Weighted Standing Curl animated GIF

Weighted Standing Curl

Frequently Asked Questions

What is the best bicep exercise for peak?

Preacher curls and concentration curls isolate the biceps and emphasize the peak by removing momentum. Combine them with heavier barbell curls for both size and shape.

What's the difference between hammer and regular curls?

Hammer curls use a neutral (palms-facing) grip that targets the brachialis and brachioradialis, building arm thickness, while standard supinated curls emphasize the biceps brachii.

Can I build biceps with just dumbbells?

Absolutely. Dumbbell curls, hammer curls, incline curls, and concentration curls cover every angle the biceps need. Filter this list for dumbbell variations.

Do these bicep exercises have GIF animations?

Yes — each curl and bicep movement includes a looping GIF and detailed instructions so you can copy the form exactly.

Building a fitness app?

Get all 150 bicep exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →