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Strength-Training Exercises for Upper Arms » Biceps



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Cable Biceps Curl, Opposing
target muscles: Biceps Brachii    type: auxiliary

flex both arms to pull stirrups toward shoulders. Keep elbows in position. Return, keep arms slightly flexed, repeat. read more

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(1 user rating)
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views: 15171

Cable Curl, Standing
target muscles: Biceps Brachii    type: basic

arms to raise bar toward chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 15788

Dumbbell Concentration Curl, Bent-over
target muscles: Biceps Brachii    type: auxiliary

raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. Continue with opposite side, read more

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(1 user rating)
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views: 20704

Cable Curl, Seated, Elbows Up
target muscles: Biceps Brachii    type: auxiliary

arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 9875

Barbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

arms to raise barbell toward chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

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(7 user ratings)
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views: 19499

Dumbbell Zottman Curl
target muscles: Brachioradialis,  Biceps Brachii    type: auxiliary

flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat. read more

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(7 user ratings)
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views: 33101

Barbell Curl, Incline
target muscles: Biceps Brachii    type: auxiliary

to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeaet. read more

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(1 user rating)
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views: 8801

Cable Curl, From Behind, One Arm
target muscles: Biceps Brachii    type: auxiliary

pull stirrup toward shoulder. Keep elbow in position or allow it to travel only little forward. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

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(1 user rating)
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views: 9759

Dumbbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

to raise dumbbells. Keep elbows in position. At top of motion palms face shoulders. Return, keep arms slightly flexed. Repeat. read more

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(5 user ratings)
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views: 24994

Dumbbell Curl, Lying
target muscles: Biceps Brachii    type: auxiliary

to pull dumbbells toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 13393

Ez-Bar Curl, Standing
target muscles: Biceps Brachii    type: basic

arms to raise barbell toward chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(5 user ratings)
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views: 14801

Cable Curl, Supine, On Flat Bench
target muscles: Biceps Brachii    type: auxiliary

to pull bar down to forehead while elbows remain in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views
views: 5599

Barbell Curl, Bent-over
target muscles: Biceps Brachii    type: auxiliary

arms to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 9283

Cable Curl, Supine
target muscles: Biceps Brachii    type: auxiliary

arms to pull bar to chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(0 user ratings)
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views
views: 5489

Cable Curl, Supine, One Arm, On Flat Bench
target muscles: Biceps Brachii    type: auxiliary

bring stirrup down toward shoulder while elbow remains in position. Return, keep arms slightly flexed. Repeat. Continue with opposite side. read more

rated:  
(0 user ratings)
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views
views: 1736

Cable Curl, One Arm
target muscles: Biceps Brachii    type: auxiliary

raise stirrup toward shoulder. Return, keep arms slightly flexed. Repeat. read more

rated:  
(0 user ratings)
comments
views
views: 5788

Cable Curl, Supine, One Arm
target muscles: Biceps Brachii    type: auxiliary

arm to pull stirrup toward chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(0 user ratings)
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views
views: 4265