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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: 21286

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

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

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(2 user ratings)
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views: 21421

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: 28017

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: 13172

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: 25140

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: 41745

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: 13185

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: 33292

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: 11709

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: 17535

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: 19509

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

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(2 user ratings)
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views
views: 7884

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: 12673

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: 7921

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: 2315

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: 8541

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)
comments
views
views: 6180