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Bicep Exercises

153 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 a video animation 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 animations are available via the WorkoutX API.

Alternate Biceps Curl Resistance Band exercise demonstration

Alternate Biceps Curl Resistance Band

Biceps · beginner
Alternate Biceps Curl Standing Dumbbells exercise demonstration

Alternate Biceps Curl Standing Dumbbells

Biceps · intermediate
Alternate Hammer Curl Seated Dumbbells exercise demonstration

Alternate Hammer Curl Seated Dumbbells

Biceps · beginner
Alternate Hammer Curl Standing Dumbbells exercise demonstration

Alternate Hammer Curl Standing Dumbbells

Biceps · intermediate
Alternating Biceps Curl Seated Dumbbells exercise demonstration

Alternating Biceps Curl Seated Dumbbells

Biceps · beginner
Alternating Biceps Hammer Curl Resistance Band exercise demonstration

Alternating Biceps Hammer Curl Resistance Band

Biceps · beginner
Assisted Chin-Up on a Bench exercise demonstration

Assisted Chin-Up on a Bench

Biceps · beginner
Assisted Close Grip Underhand Chin Up exercise demonstration

Assisted Close Grip Underhand Chin Up

Lats · beginner
Assisted Parallel Close Grip Pull Up exercise demonstration

Assisted Parallel Close Grip Pull Up

Lats · beginner
Band Close-Grip Biceps Curl exercise demonstration

Band Close-Grip Biceps Curl

Biceps · beginner
Band Concentration Curl exercise demonstration

Band Concentration Curl

Biceps · beginner
Band Cross Chest Biceps Curl exercise demonstration

Band Cross Chest Biceps Curl

Biceps · beginner
Band Incline Alternate Hammer Curl exercise demonstration

Band Incline Alternate Hammer Curl

Biceps · beginner
Band Incline Biceps Curl exercise demonstration

Band Incline Biceps Curl

Biceps · beginner
Band Incline Hammer Curl exercise demonstration

Band Incline Hammer Curl

Biceps · beginner
Band Kneeling Preacher Curl exercise demonstration

Band Kneeling Preacher Curl

Biceps · beginner
Band Prone Incline Curl exercise demonstration

Band Prone Incline Curl

Biceps · beginner
Band Prone Incline Hammer Curl exercise demonstration

Band Prone Incline Hammer Curl

Biceps · beginner
Band Reverse Spider Curl exercise demonstration

Band Reverse Spider Curl

Biceps · beginner
Barbell Alternate Biceps Curl exercise demonstration

Barbell Alternate Biceps Curl

Biceps · intermediate
Barbell Biceps Curl exercise demonstration

Barbell Biceps Curl

Biceps · intermediate
Barbell Biceps Curl Close Grip exercise demonstration

Barbell Biceps Curl Close Grip

Biceps · intermediate
Barbell Biceps Curl Normal Grip exercise demonstration

Barbell Biceps Curl Normal Grip

Biceps · intermediate
Barbell Biceps Curl Wide Grip exercise demonstration

Barbell Biceps Curl Wide Grip

Biceps · intermediate
Barbell Curl exercise demonstration

Barbell Curl

Biceps · intermediate
Barbell Drag Biceps Curl exercise demonstration

Barbell Drag Biceps Curl

Biceps · intermediate
Barbell Drag Curl exercise demonstration

Barbell Drag Curl

Biceps · intermediate
Barbell Lap Curl exercise demonstration

Barbell Lap Curl

Biceps · intermediate
Barbell Preacher Curl exercise demonstration

Barbell Preacher Curl

Biceps · intermediate
Barbell Reverse Biceps Curl exercise demonstration

Barbell Reverse Biceps Curl

Biceps · intermediate
Barbell Reverse Spider Curl exercise demonstration

Barbell Reverse Spider Curl

Biceps · intermediate
Barbell Seated Concentration Biceps Curl exercise demonstration

Barbell Seated Concentration Biceps Curl

Biceps · beginner
Barbell Single Arm Biceps Curl exercise demonstration

Barbell Single Arm Biceps Curl

Biceps · intermediate
Barbell Standing Close Grip Curl exercise demonstration

Barbell Standing Close Grip Curl

Biceps · intermediate
Barbell Standing Concentration Curl exercise demonstration

Barbell Standing Concentration Curl

Biceps · intermediate
Barbell Standing Wide Grip Biceps Curls exercise demonstration

Barbell Standing Wide Grip Biceps Curls

Biceps · intermediate
Barbell Wide Grip Biceps Curl exercise demonstration

Barbell Wide Grip Biceps Curl

Biceps · intermediate
Biceps Curl Cable exercise demonstration

Biceps Curl Cable

Biceps · beginner
Biceps Curl Cable Wide Grip exercise demonstration

Biceps Curl Cable Wide Grip

Biceps · beginner
Biceps Curl Front Step exercise demonstration

Biceps Curl Front Step

Biceps · intermediate
Biceps Curl Resistance Band exercise demonstration

Biceps Curl Resistance Band

Biceps · beginner
Biceps Curl to Shoulder Press Resistance Band exercise demonstration

Biceps Curl to Shoulder Press Resistance Band

Biceps · beginner
Biceps Leg Concentration Curl exercise demonstration

Biceps Leg Concentration Curl

Biceps · intermediate
Biceps Stretch Behind the Back exercise demonstration

Biceps Stretch Behind the Back

Biceps · beginner
Both Arms Behind on Wall Biceps Stretch exercise demonstration

Both Arms Behind on Wall Biceps Stretch

Biceps · beginner
Cable Biceps Curl (Ez-Bar) exercise demonstration

Cable Biceps Curl (Ez-Bar)

Biceps · beginner
Cable Close Grip Curl exercise demonstration

Cable Close Grip Curl

Biceps · beginner
Cable One Arm Curl exercise demonstration

Cable One Arm Curl

Biceps · beginner
Cable One Arm Inner Biceps Curl exercise demonstration

Cable One Arm Inner Biceps Curl

Biceps · beginner
Cable Overhead Curl exercise demonstration

Cable Overhead Curl

Biceps · beginner
Cable Preacher Curl exercise demonstration

Cable Preacher Curl

Biceps · beginner
Cable Reverse Curl exercise demonstration

Cable Reverse Curl

Biceps · beginner
Cable Twisting Biceps Curl exercise demonstration

Cable Twisting Biceps Curl

Biceps · beginner
Chin Up exercise demonstration

Chin Up

Biceps · intermediate
Chin Up Reverse Close Grip exercise demonstration

Chin Up Reverse Close Grip

Biceps · intermediate
Chin Up Reverse Normal Grip exercise demonstration

Chin Up Reverse Normal Grip

Biceps · intermediate
Chin Up Reverse Wide Grip exercise demonstration

Chin Up Reverse Wide Grip

Biceps · intermediate
Chin Ups (Narrow Parallel Grip) exercise demonstration

Chin Ups (Narrow Parallel Grip)

Biceps · intermediate
Chin-Up (Isometric and Negative) exercise demonstration

Chin-Up (Isometric and Negative)

Biceps · intermediate
Close-Reverse Grip Chin-Up exercise demonstration

Close-Reverse Grip Chin-Up

Biceps · intermediate
Concentration Curls Dumbbell exercise demonstration

Concentration Curls Dumbbell

Biceps · intermediate
Doorway Biceps Curl exercise demonstration

Doorway Biceps Curl

Biceps · intermediate
Drag Curl Dumbbell exercise demonstration

Drag Curl Dumbbell

Biceps · intermediate
Drag Curl Resistance Band exercise demonstration

Drag Curl Resistance Band

Biceps · beginner
Dumbbell Alternate Biceps Curl exercise demonstration

Dumbbell Alternate Biceps Curl

Biceps · intermediate
Dumbbell Alternate Biceps Curl (Version 2) exercise demonstration

Dumbbell Alternate Biceps Curl (Version 2)

Biceps · intermediate
Dumbbell Alternate Seated Hammer Curl exercise demonstration

Dumbbell Alternate Seated Hammer Curl

Biceps · beginner
Dumbbell Bicep Curl to Shoulder Press exercise demonstration

Dumbbell Bicep Curl to Shoulder Press

Biceps · intermediate
Dumbbell Biceps Curl With Overhead Extension on Stability Ball exercise demonstration

Dumbbell Biceps Curl With Overhead Extension on Stability Ball

Biceps · intermediate
Dumbbell Close-Grip Simultaneous Curl exercise demonstration

Dumbbell Close-Grip Simultaneous Curl

Biceps · intermediate
Dumbbell Cross Body Hammer Curl (Version 2) exercise demonstration

Dumbbell Cross Body Hammer Curl (Version 2)

Biceps · intermediate
Dumbbell Curl Alternating exercise demonstration

Dumbbell Curl Alternating

Biceps · intermediate
Dumbbell Curl Press Extend exercise demonstration

Dumbbell Curl Press Extend

Biceps · intermediate
Dumbbell Curls exercise demonstration

Dumbbell Curls

Biceps · intermediate
Dumbbell Drag Over Shoulder Bicep Curl exercise demonstration

Dumbbell Drag Over Shoulder Bicep Curl

Biceps · intermediate
Dumbbell Half Biceps Curl for 21s exercise demonstration

Dumbbell Half Biceps Curl for 21s

Biceps · beginner
Dumbbell Hammer Curl exercise demonstration

Dumbbell Hammer Curl

Biceps · intermediate
Dumbbell Hammer Curl Simultaneous Arms exercise demonstration

Dumbbell Hammer Curl Simultaneous Arms

Biceps · intermediate
Dumbbell Hammer Preacher Curl Simultaneous Arms exercise demonstration

Dumbbell Hammer Preacher Curl Simultaneous Arms

Biceps · intermediate
Dumbbell Hammer Strict Curl exercise demonstration

Dumbbell Hammer Strict Curl

Biceps · intermediate
Dumbbell High Curl exercise demonstration

Dumbbell High Curl

Biceps · intermediate
Dumbbell Incline Alternate Bicep Curl exercise demonstration

Dumbbell Incline Alternate Bicep Curl

Biceps · intermediate
Dumbbell Incline Alternate Curl exercise demonstration

Dumbbell Incline Alternate Curl

Biceps · intermediate
Dumbbell Incline Alternate Hammer Curl exercise demonstration

Dumbbell Incline Alternate Hammer Curl

Biceps · intermediate
Dumbbell Incline Biceps Simultaneous Curl exercise demonstration

Dumbbell Incline Biceps Simultaneous Curl

Biceps · intermediate
Dumbbell Incline Hammer Simultaneous Curl exercise demonstration

Dumbbell Incline Hammer Simultaneous Curl

Biceps · intermediate
Dumbbell Incline Simultaneous Curl exercise demonstration

Dumbbell Incline Simultaneous Curl

Biceps · intermediate
Dumbbell Lying Supine Curl exercise demonstration

Dumbbell Lying Supine Curl

Biceps · beginner
Dumbbell One Arm Hammer Preacher Curl exercise demonstration

Dumbbell One Arm Hammer Preacher Curl

Biceps · intermediate
Dumbbell One Arm Reverse Preacher Curl exercise demonstration

Dumbbell One Arm Reverse Preacher Curl

Biceps · intermediate
Dumbbell One Arm Zottman Preacher Curl exercise demonstration

Dumbbell One Arm Zottman Preacher Curl

Biceps · intermediate
Dumbbell Preacher Curl exercise demonstration

Dumbbell Preacher Curl

Biceps · intermediate
Dumbbell Preacher Curl (Turned Torso) exercise demonstration

Dumbbell Preacher Curl (Turned Torso)

Biceps · intermediate
Dumbbell Preacher Curl Over Exercise Ball exercise demonstration

Dumbbell Preacher Curl Over Exercise Ball

Biceps · intermediate
Dumbbell Prone Incline Curl exercise demonstration

Dumbbell Prone Incline Curl

Biceps · intermediate
Dumbbell Prone Incline Hammer Curl exercise demonstration

Dumbbell Prone Incline Hammer Curl

Biceps · intermediate
Dumbbell Reverse Grip Biceps Curl exercise demonstration

Dumbbell Reverse Grip Biceps Curl

Biceps · intermediate
Dumbbell Reverse Spider Curl exercise demonstration

Dumbbell Reverse Spider Curl

Biceps · intermediate
Dumbbell Seated Curl exercise demonstration

Dumbbell Seated Curl

Biceps · beginner
Dumbbell Seated Hammer Curl exercise demonstration

Dumbbell Seated Hammer Curl

Biceps · beginner
Dumbbell Seated Preacher Curl exercise demonstration

Dumbbell Seated Preacher Curl

Biceps · beginner
Dumbbell Seated Reverse Grip Concentration Curl exercise demonstration

Dumbbell Seated Reverse Grip Concentration Curl

Biceps · beginner
Dumbbell Seated Zottman Curl exercise demonstration

Dumbbell Seated Zottman Curl

Biceps · beginner
Dumbbell Simultaneous Biceps Curl exercise demonstration

Dumbbell Simultaneous Biceps Curl

Biceps · intermediate
Dumbbell Standing Concentration Curl exercise demonstration

Dumbbell Standing Concentration Curl

Biceps · intermediate
Dumbbell Standing Hammer Drag Curl exercise demonstration

Dumbbell Standing Hammer Drag Curl

Biceps · intermediate
Dumbbell Standing One Arm Concentration Curl exercise demonstration

Dumbbell Standing One Arm Concentration Curl

Biceps · intermediate
Dumbbell Standing One Arm Curl Over Incline Bench exercise demonstration

Dumbbell Standing One Arm Curl Over Incline Bench

Biceps · intermediate
Dumbbell Standing Preacher Curl exercise demonstration

Dumbbell Standing Preacher Curl

Biceps · intermediate
Dumbbell Standing Reverse Curl exercise demonstration

Dumbbell Standing Reverse Curl

Biceps · intermediate
Dumbbell Standing Simultaneous Biceps Curl exercise demonstration

Dumbbell Standing Simultaneous Biceps Curl

Biceps · intermediate
Dumbbell Standing Wide Simultaneous Biceps Curl exercise demonstration

Dumbbell Standing Wide Simultaneous Biceps Curl

Biceps · intermediate
Dumbbell Waiter Biceps Curl exercise demonstration

Dumbbell Waiter Biceps Curl

Biceps · intermediate
Dumbbell Zottman Curl exercise demonstration

Dumbbell Zottman Curl

Biceps · intermediate
Dumbbell Zottman Preacher Curl exercise demonstration

Dumbbell Zottman Preacher Curl

Biceps · intermediate
Ez Bar Biceps Curl Close Grip exercise demonstration

Ez Bar Biceps Curl Close Grip

Biceps · intermediate
Ez Bar Biceps Curl Normal Grip exercise demonstration

Ez Bar Biceps Curl Normal Grip

Biceps · intermediate
Ez Bar Biceps Curl Wide Grip exercise demonstration

Ez Bar Biceps Curl Wide Grip

Biceps · intermediate
Ez Bar Cable Curl Wide Grip exercise demonstration

Ez Bar Cable Curl Wide Grip

Biceps · intermediate
Ez Barbell Close Grip Curl exercise demonstration

Ez Barbell Close Grip Curl

Biceps · intermediate
Ez Barbell Curl exercise demonstration

Ez Barbell Curl

Biceps · intermediate
Hammer Curl Resistance Band Simultaneous exercise demonstration

Hammer Curl Resistance Band Simultaneous

Biceps · beginner
Hammer Strength Mts Iso-Lateral Biceps Curl Arm Alternating exercise demonstration

Hammer Strength Mts Iso-Lateral Biceps Curl Arm Alternating

Biceps · beginner
Hammer Strength Mts Iso-Lateral Biceps Curl Both Arm exercise demonstration

Hammer Strength Mts Iso-Lateral Biceps Curl Both Arm

Biceps · beginner
Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm exercise demonstration

Hammer Strength Mts Iso-Lateral Biceps Curl Single Arm

Biceps · beginner
Incline Dumbbell Curl exercise demonstration

Incline Dumbbell Curl

Biceps · intermediate
Kettlebell Concentration Curl exercise demonstration

Kettlebell Concentration Curl

Biceps · intermediate
Kettlebell Curl exercise demonstration

Kettlebell Curl

Biceps · intermediate
Kettlebell Goblet Curl exercise demonstration

Kettlebell Goblet Curl

Biceps · intermediate
Kettlebell Preacher Curl exercise demonstration

Kettlebell Preacher Curl

Biceps · intermediate
Kettlebell Single Arm Curl exercise demonstration

Kettlebell Single Arm Curl

Biceps · intermediate
Landmine Bicep Curl exercise demonstration

Landmine Bicep Curl

Biceps · intermediate
Landmine Concentration Curl exercise demonstration

Landmine Concentration Curl

Biceps · intermediate
Low Resistance Band Lying Bicep Curl exercise demonstration

Low Resistance Band Lying Bicep Curl

Biceps · beginner
Low Resistance Band Lying Bicep Curl Half Repetition exercise demonstration

Low Resistance Band Lying Bicep Curl Half Repetition

Biceps · beginner
Plate Curl to Overhead Press exercise demonstration

Plate Curl to Overhead Press

Biceps · intermediate
Plate Curl to Overhead Press to Tricep Extension exercise demonstration

Plate Curl to Overhead Press to Tricep Extension

Biceps · intermediate
Plate Squat Hold Biceps Curl exercise demonstration

Plate Squat Hold Biceps Curl

Biceps · intermediate
Preacher Curl Dumbbells Simultaneous exercise demonstration

Preacher Curl Dumbbells Simultaneous

Biceps · intermediate
Preacher Curl Ez Bar exercise demonstration

Preacher Curl Ez Bar

Biceps · intermediate
Preacher Curl Ez Bar Close Grip exercise demonstration

Preacher Curl Ez Bar Close Grip

Biceps · intermediate
Preacher Curl Ez Bar Wide Grip exercise demonstration

Preacher Curl Ez Bar Wide Grip

Biceps · intermediate
Reverse Grip Resistance Band Simultaneous exercise demonstration

Reverse Grip Resistance Band Simultaneous

Biceps · beginner
Single Arm Extended Pull Downwards Biceps Stretch exercise demonstration

Single Arm Extended Pull Downwards Biceps Stretch

Biceps · beginner
Single Arm on Wall Side Biceps Stretch exercise demonstration

Single Arm on Wall Side Biceps Stretch

Biceps · beginner
Single Arm Palm Down on Wall Biceps Stretch exercise demonstration

Single Arm Palm Down on Wall Biceps Stretch

Biceps · beginner
Single Dumbbell Biceps Curls exercise demonstration

Single Dumbbell Biceps Curls

Biceps · intermediate
Spider Curl Barbell exercise demonstration

Spider Curl Barbell

Biceps · intermediate
Spider Curl Dumbbells Simultaneous exercise demonstration

Spider Curl Dumbbells Simultaneous

Biceps · intermediate
Spider Curl Ez Bar exercise demonstration

Spider Curl Ez Bar

Biceps · intermediate
Suspension Trainer With Grips Chin-Up exercise demonstration

Suspension Trainer With Grips Chin-Up

Biceps · intermediate
Zotman Curl Dumbbell Simultaneous exercise demonstration

Zotman Curl Dumbbell Simultaneous

Biceps · intermediate
Zotman Curls Resistance Band Simultaneous exercise demonstration

Zotman Curls Resistance Band Simultaneous

Biceps · beginner

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 video animations?

Yes. Every bicep exercise here has a looping animation of the full movement, plus step-by-step instructions, form tips and the muscles worked. Through the WorkoutX API the same animations come as 720p MP4 at 30 fps, with male and female models.

For developers

Building a fitness app?

Get all 153 bicep exercises from the WorkoutX API: names, muscles, equipment, instructions and 720p MP4 animations, in one REST call.

Get a free API key Read the docs 
# Bicep exercises, 20 at a time
curl "https://api.workoutxapp.com/v2/exercises?target=biceps&limit=20" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"