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Bicep Exercises

Having big bulging biceps is something that most weightlifters look to achieve. They sure do look pretty, but the work it takes to get them is far from it. There is only one movement that can help you develop big biceps. This curling motion is the base of all bicep exercises. Whether it is done with a dumbbell, barbell or machine and regardless if it is done standing or sitting no matter what the bicep exercise of your choice all involve the curling motion.

So if all of the exercises are so similar then why don’t I have bodybuilder biceps? Workoutbox is here to be sure that you use the best bicep exercises with the best form to ensure results. Loading on too much weight often leads to people using their back and legs to lift. Workoutbox will supply you with instructions to ensure proper form and get you those bar room biceps you’re looking for!

Arm Exercises : All | Bicep | Tricep

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See Also » Arm Workouts

Bicep Curl Hammer Curl Combo

Beginner
Bicep Curl Hammer Curl Combo
The Bicep Curl Hammer Curl Combo is an effective exercise for strengthening the biceps. The combination of Bicep Curls and Hammer Curls will blast the biceps and forearms to give your arms a tough workout. Belo 
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Targets : Biceps View Exercise

Bicep Curl Machine

Beginner
Bicep Curl Machine
The bicep curl machine is one of the best exercises to help beginners understand the action of the bicep muscle. Using an arm curl machine ensures that your biceps get an intense workout. There are many differe 
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Targets : Biceps View Exercise

Bicep Curl, Barbell

Beginner
Bicep Curl, Barbell
The standing barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a supine grip. Performing the  
more...
Targets : Biceps View Exercise

Bicep Curl, Barbell, Exercise Ball

Intermediate
Bicep Curl, Barbell, Exercise Ball
The barbell bicep curl on an exercise ball is a modification on the preacher curl. The bicep curl against the exercise ball is a great way to isolate the biceps. Below you will find a video and step by step ins 
more...
Targets : Biceps View Exercise

Bicep Curl, Barbell, Narrow Grip

Beginner
Bicep Curl, Barbell, Narrow Grip
The standing narrow grip barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a narrow supine gr 
more...
Targets : Biceps View Exercise

Bicep Curl, Barbell, Wide Grip

Beginner
Bicep Curl, Barbell, Wide Grip
The standing wide grip barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a wide supine grip.  
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Targets : Biceps View Exercise

Bicep Curl, Cable, Lying, Rope

Intermediate
Bicep Curl, Cable, Lying, Rope
The Lying Cable Bicep Curl is an effective exercise for strengthening the biceps. This form of the Bicep Curl causes resistance for the entire movement, making it a difficult but effective exercise. Below you w 
more...
Targets : Biceps View Exercise

Bicep Curl, Cable, Lying, Single Arm

Intermediate
Bicep Curl, Cable, Lying, Single Arm
The Single Arm Lying Cable Bicep Curl is an effective exercise that really blasts the biceps. The single arm bicep curl isolates the bicep muscle for maximum pump. Below you will find a video tutorial and step  
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Targets : Biceps View Exercise

Bicep Curl, Cable, Lying, Straight Bar

Intermediate
Bicep Curl, Cable, Lying, Straight Bar
The Lying Cable Bicep Curl is an effective exercise for strengthening the biceps. Lying on the ground and pulling the straight bar towards you gives your biceps resistance throughout the entire movement. Below  
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Targets : Biceps View Exercise

Bicep Curl, Cable, Lying, V Bar

Intermediate
Bicep Curl, Cable, Lying, V Bar
The Lying Cable Curl is an effective exercise that strengthens the biceps. Lying on the ground and pulling the v bar towards you will provide resistance throughout the entire movement. Below you will find a vid 
more...
Targets : Biceps View Exercise

Bicep Curl, Cable, Overhand Grip

Beginner
Bicep Curl, Cable, Overhand Grip
The Bicep Cable Curl is an effective exercise for strengthening the biceps. Using an overhand grip will work the forearms and the biceps as you pull the cable towards your chest. Below you will find a video tu 
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Targets : Biceps View Exercise

Bicep Curl, Cable, Rope

Intermediate
Bicep Curl, Cable, Rope
The Bicep Cable Curl is an effective exercise for strengthening the biceps. When using a rope handle, make sure you control your movement and restrict your body from helping you pull the weight. Below you will  
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Targets : Biceps View Exercise

Bicep Curl, Cable, Seated, Single Arm

Intermediate
Bicep Curl, Cable, Seated, Single Arm
The Seated Cable Bicep Curl is an effective exercise for strengthening the biceps. Make sure you use a slow, controlled motion when moving the weight. Below you will find a video tutorial and step by step instr 
more...
Targets : Biceps View Exercise

Bicep Curl, Cable, Single Arm

Beginner
Bicep Curl, Cable, Single Arm
The Single Arm Bicep Cable Curl is an effective exercise for strengthening the biceps. Using one arm at a time isolates the biceps, allowing for maximum results. Make sure you use a slow, controlled motion when 
more...
Targets : Biceps View Exercise

Bicep Curl, Cable, Single Arm, Overhand Grip

Beginner
Bicep Curl, Cable, Single Arm, Overhand Grip
The Single Arm Bicep Cable Curl is an effective exercise for strengthening the biceps. Using an overhand grip with work the biceps as well as the forearms. Make sure you use a slow, controlled motion when movin 
more...
Targets : Biceps View Exercise

Bicep Curl, Cable, V Bar

Beginner
Bicep Curl, Cable, V Bar
The Cable Bicep Curl is an effective exercise for strengthening the biceps. The V bar handle will work your biceps as well as your forearms. Below you will find a video tutorial and step by step instructions on 
more...
Targets : Biceps View Exercise

Bicep Curl, Curl Bar

Beginner
Bicep Curl, Curl Bar
The standing curl bar bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the curl bar upwards with a supine grip. Using a curl  
more...
Targets : Biceps View Exercise

Bicep Curl, Curl Bar, Exercise Ball

Intermediate
Bicep Curl, Curl Bar, Exercise Ball
The Barbell Bicep Curl on an exercise ball is a modification on the preacher curl. The bicep curl against the exercise ball is a great way to isolate the biceps. Using a curl bar is easier on your elbows, but a 
more...
Targets : Biceps View Exercise

Bicep Curl, Curl Bar, Reverse Grip

Beginner
Bicep Curl, Curl Bar, Reverse Grip
The standing reverse grip curl bar curl is an effective exercise for strengthening the bicep muscle and forearms and are performed by contracting the biceps and lifting the curl bar upwards with a prone grip. P 
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Alternating with Twist

Beginner
Bicep Curl, Dumbbell, Alternating with Twist
The Twisting Dumbbell Bicep Curl is an effective exercise for strengthening the biceps. Make sure you don't swing the weight. Control it as you bring it back to the starting position. Below you will find a vide 
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Alternating, Reverse Grip

Beginner
Bicep Curl, Dumbbell, Alternating, Reverse Grip
The Alternating Dumbbell Bicep Curl is an effective exercise for strengthening the biceps. Using a reverse grip will work the biceps as well as the forearms. Make sure you use a slow, controlled motion when mov 
more...
Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Eccentric

Beginner
Bicep Curl, Dumbbell, Eccentric
The Eccentric Dumbbell Curl is a great exercise for generating muscle growth. Try it with different grips to really maximize the intensity. Below you will find a video tutorial and step by step instructions on  
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Overhand Grip

Beginner
Bicep Curl, Dumbbell, Overhand Grip
The Overhand Grip Dumbbell Bicep Curl is a great way to work your biceps and forearms. The overhand grip gives your forearms a great workout while still blasting the biceps. Below you will find a video tutorial 
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Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Seated

Beginner
Bicep Curl, Dumbbell, Seated
The seated dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing the 
more...
Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Seated, Inclined

Beginner
Bicep Curl, Dumbbell, Seated, Inclined
The inclined seated dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Perfo 
more...
Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Single Arm, Exercise Ball

Intermediate
Bicep Curl, Dumbbell, Single Arm, Exercise Ball
The Single Arm Dumbbell Preacher Curl on an exercise ball is an effective exercise for strengthening the biceps. Using one arm at a time isolates the bicep muscles and restricts the rest of your body from helpi 
more...
Targets : Biceps View Exercise

Bicep Curl, Dumbbell, Standing

Beginner
Bicep Curl, Dumbbell, Standing
The standing dumbbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing t 
more...
Targets : Biceps View Exercise

Bicep Curl, Lying, Single Arm, Overhand Grip

Intermediate
Bicep Curl, Lying, Single Arm, Overhand Grip
The Single Arm Lying Cable Bicep Curl is an effective exercise for strengthening the biceps. Using a single arm isolates the biceps muscle, and lying down provides resistance through the entire movement. Below  
more...
Targets : Biceps View Exercise

Bicep Curl, Lying, Straight Bar, Overhand Grip

Intermediate
Bicep Curl, Lying, Straight Bar, Overhand Grip
The Lying Cable Bicep Curl is an effective exercise for strengthening the biceps. Using an overhand grip will work the forearms and biceps, and lying on your back will provide resistance throughout the entire m 
more...
Targets : Biceps View Exercise

Bicep Curl, Seated, Alternating

Beginner
Bicep Curl, Seated, Alternating
The seated alternatng bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performing t 
more...
Targets : Biceps View Exercise

Bicep Curl, Standing, Alternating

Beginner
Bicep Curl, Standing, Alternating
The standing alternating bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. Performin 
more...
Targets : Biceps View Exercise

Bicep Curls, Cable, Straight Bar

Beginner
Bicep Curls, Cable, Straight Bar
An alternative to using dumbbells or a barbell, performing cable bicep curls is ideal for beginners. Varying the type of grip or bar can focus the intensity to different areas of the bicep and forearm muscles.
Targets : Biceps View Exercise

Bicep Curls, Curl Bar, Bench, Inclined Prone

Beginner
Bicep Curls, Curl Bar, Bench, Inclined Prone
Performing a bicep curl with a curl bar while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing  
more...
Targets : Biceps View Exercise

Bicep Curls, Dumbbell, Bench, Inclined Prone

Beginner
Bicep Curls, Dumbbell, Bench, Inclined Prone
Performing a bicep curl with dumbbells while on a bench in the 'Prone' position (facing down) helps to really target the biceps by removing any influences from other stronger body parts. Often when performing a 
more...
Targets : Biceps View Exercise

Bicep Curls, Dumbbell, Exercise Ball, Seated

Intermediate
Bicep Curls, Dumbbell, Exercise Ball, Seated
Performing bicep curls whilst sitting increases the intensity on the core abdominal muscles as they have to work harder to maintain stability and posture. Sitting on an unstable surface such as an exercise ball 
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Targets : Biceps View Exercise

Bottom Half Bicep Curl, Dumbbell

Beginner
Bottom Half Bicep Curl, Dumbbell
The Bottom Half Bicep Curl is a great way to blast the biceps. This bicep curl really concentrates on the front part of the biceps. Below you will find a video tutorial and step by step instructions on how to p 
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Targets : Biceps View Exercise

Close Up Curl, Curl Bar

Intermediate
Close Up Curl, Curl Bar
The Close Up Curl is an effective exercise for strengthening the biceps. It isolates the biceps, especially the peak of the biceps. Below you will find a video tutorial and step by step instructions on how to p 
more...
Targets : Biceps View Exercise

Close Up Curl, Dumbbell

Beginner
Close Up Curl, Dumbbell
The Close Up Dumbbell Curl is an effective exercise for strengthening the biceps. Using dumbbells will help isolate the bicep and will make sure you don't cheat by using the rest of your body.
Targets : Biceps View Exercise

Concentration Curl, Seated

Beginner
Concentration Curl, Seated
The concentration curl is an effective exercise for developing the peak of the bicep, and are performed by placing the elbow next to the knee and contracting the biceps to curl the dumbbell upwards. This positi 
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Targets : Biceps View Exercise

Concentration Curl, Standing, Alternating

Intermediate
Concentration Curl, Standing, Alternating
The Concentration Curl is an effective exercise for strengthening and shaping the biceps. This type of bicep curl focuses on the peak of the biceps and using dumbbells will help isolate the bicep muscle. Below  
more...
Targets : Biceps View Exercise

Concentration Curl, Standing, Single Arm

Beginner
Concentration Curl, Standing, Single Arm
The Concentration Curl is an effective exercise for strengthening and shaping the biceps. This type of bicep curl focuses on the peak of the biceps and using dumbbells will help isolate the bicep muscle. Below  
more...
Targets : Biceps View Exercise

Hammer Curl with Static Hold, Dumbbell, Standing

Beginner
Hammer Curl with Static Hold, Dumbbell, Standing
The Hammer Curl with a static hold is an effective exercise the strengthens the biceps that are performed by contracting the biceps and pausing to give the bicep an extra burn. Below you will find a video tutor 
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Targets : Biceps View Exercise

Hammer Curl, Seated

Beginner
Hammer Curl, Seated
The seated hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exerci 
more...
Targets : Biceps View Exercise

Hammer Curl, Seated, Alternating

Beginner
Hammer Curl, Seated, Alternating
The seated alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performin 
more...
Targets : Biceps View Exercise

Hammer Curl, Seated, Inclined

Beginner
Hammer Curl, Seated, Inclined
The seated inclined hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing t 
more...
Targets : Biceps View Exercise

Hammer Curl, Seated, Inclined, Alternating

Beginner
Hammer Curl, Seated, Inclined, Alternating
The seated inclined alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip.  
more...
Targets : Biceps View Exercise

Hammer Curl, Standing

Beginner
Hammer Curl, Standing
The standing hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exer 
more...
Targets : Biceps View Exercise

Hammer Curl, Standing, Alternating

Beginner
Hammer Curl, Standing, Alternating
The standing alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Perform 
more...
Targets : Biceps View Exercise

Lateral Curls, Seated

Intermediate
Lateral Curls, Seated
The Seated Lateral Curls are an effective exercise for strengthening and developing the biceps. This exercise is especially effective at widening the biceps and giving you that ripped look. Below you will find 
more...
Targets : Biceps View Exercise

Lateral Curls, Standing

Intermediate
Lateral Curls, Standing
The Standing Lateral Curl is an effective exercise for strengthening and developing the biceps. This exercise is especially effective at widening the biceps and giving you that ripped look. Below you will find  
more...
Targets : Biceps View Exercise

Power Curl, Barbell

Intermediate
Power Curl, Barbell
The Power Curl is an effective exercise for strengthening the biceps.This exercise works the biceps in two ways that will give them some extra pump. Below you will find a video tutorial and step by step instruc 
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Targets : Biceps View Exercise

Power Curl, Curl Bar

Intermediate
Power Curl, Curl Bar
The Power Curl is an effective exercise for strengthening the biceps.This exercise works the biceps in two ways that will give them some extra pump. Below you will find a video tutorial and step by step instruc 
more...
Targets : Biceps View Exercise

Preacher Curl, Barbell, Exercise Ball, Kneeling

Beginner
Preacher Curl, Barbell, Exercise Ball, Kneeling
The preacher curl is an isolation exercise that targets the biceps. Using an exercise ball eliminates the need for a specialist preacher curl bench and enables you to do this exercise almost anywhere.
Targets : Biceps View Exercise

Preacher Curl, Curl Bar

Intermediate
Preacher Curl, Curl Bar
The curl bar Preacher Curl is an effective exercise that strengthens and builds the peak of the biceps. Below you will find a video tutorial and step by step instructions on how to perform the curl bar Preacher 
more...
Targets : Biceps View Exercise

Preacher Curl, Curl Bar, Narrow Grip

Intermediate
Preacher Curl, Curl Bar, Narrow Grip
The Narrow Grip Curl Bar Preacher Curl is an effective exercise that strengthens and builds the peak of the biceps. Below you will find a video tutorial and step by step instructions on how to perform the Narro 
more...
Targets : Biceps View Exercise

Preacher Curl, Dumbbell, 1 Arm

Beginner
Preacher Curl, Dumbbell, 1 Arm
The preacher curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a supine grip. This is a great isolation e 
more...
Targets : Biceps View Exercise

Reverse Grip Curl, Barbell, Standing

Beginner
Reverse Grip Curl, Barbell, Standing
The standing reverse grip barbell curl is an effective exercise for strengthening the outer bicep muscle and forearms and are performed by contracting the biceps and lifting the barbell upwards with a prone gri 
more...
Targets : Biceps View Exercise

Reverse Grip Curl, Dumbbell, Standing

Beginner
Reverse Grip Curl, Dumbbell, Standing
The standing alternating reverse curl is an effective exercise for strengthening the outer bicep muscle and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a prone gr 
more...
Targets : Biceps View Exercise

Slow Release Curl, Dumbbell

Beginner
Slow Release Curl, Dumbbell
The Slow Release Curl is an effective exercise for strengthening the biceps. Releasing the dumbbell slowly allows your muscles to tear muscle fibers. This will promote muscle growth. Below you will find a video 
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Targets : Biceps View Exercise

Static Bicep Curls, Dumbbell

Beginner
Static Bicep Curls, Dumbbell
The Static Dumbbell Curl is an effective exercise for strengthening the biceps. This bicep curl isolates the upper part of the bicep, and will help give it a large, defined look. Below you will find a video tut 
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Targets : Biceps View Exercise

Top Half Bicep Curl, Dumbbell

Beginner
Top Half Bicep Curl, Dumbbell
The Top Half Dumbbell Curl is an effective exercise for strengthening the biceps. It is an easier exercise than the full bicep curl, but it will still give you a great burn. Below you will find a video tutorial 
more...
Targets : Biceps View Exercise

Zottman Curls

Intermediate
Zottman Curls
The Zottman Curl is an effective exercise for strengthening and developing the biceps. Make sure to keep proper form and perform this movement slowly. Below you will find a video tutorial and step by step instr 
more...
Targets : Biceps View Exercise

Zottman Preacher Curl

Intermediate
Zottman Preacher Curl
The Zottman Preacher Curl is an effective exercise for strengthening and developing the biceps. This is an old school exercise that helps increase the size of your biceps. Below you will find a video tutorial a 
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Targets : Biceps View Exercise
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