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Exercises for the biceps
Are you prepared to fortify and sculpt your upper arm muscles? Within our exercise selection, you'll discover a comprehensive array of targeted workouts to enhance your arm strength. From dumbbell curls to hammer curls, we provide a multitude of exercises to strengthen your biceps and build robust arms.
Exercises for the biceps
Are you keen on building a strong and well-defined bicep? Within this comprehensive overview, we offer a wide range of effective exercises specifically designed for the biceps. Regardless of your fitness level, whether you are a beginner or an advanced practitioner, you will find exercises that suit your performance level here. Sculpt impressive upper arms with these targeted bicep workouts!
Scott curls with dumbbells
Dumbbell Curls with dumbbells represent a variation of the classic Scott Curls, focusing primarily on training the bicep muscles. This exercise is suitable for fitness enthusiasts of all levels who want to diversify their bicep training. Other terms for this exercise include Preacher Curls or Larry Scott Curls. The use of dumbbells provides you with maximum freedom of movement.
Concentration curls with the Theraband
Concentration Curls with the Theraband offer a flexible way to train the bicep muscles. Thanks to the Theraband, you can perform this fitness exercise anywhere. Its easy execution makes it accessible even for beginners.
Preacher curls with the barbell
Preacher Curls with the barbell are an exercise performed while sitting on the Scott bench. The focus is on the arm flexor and the bicep muscle. The straightforward execution and support from the bench make this variation suitable for both beginners and advanced individuals.
Standing SZ curls
Standing SZ Curls are a proven classic in upper arm training, especially for strengthening the biceps. The SZ barbell protects the wrists. Depending on the grip width, you can vary the focus.
Reverse curls with the barbell
Reverse Curls with the barbell are a fitness exercise for arm muscle training, with a primary emphasis on the biceps. At the same time, the arm flexor and the brachialis muscle are stimulated.
Scott cable curls
Scott Curls on the cable machine provide fitness enthusiasts with high freedom of movement while protecting the joints. The flexible cable allows for dynamic execution. This variation is particularly suitable for isolated bicep training, as the upper arms and elbows rest on the Scott bench, avoiding automatic cheating.
Theraband biceps curls while standing
Performing standing Theraband bicep curls is an excellent choice if you plan to conduct your upper arm training at home in the future. With the help of the Theraband, you can effectively train your bicep muscles anywhere. Simultaneously, the flexible band proves to be particularly gentle on the joints.
Reverse curls with the SZ bar
Reverse curls with the curved bar are a popular exercise for arm training. This variation targets various arm muscles simultaneously, with a focus on the biceps. The curved bar helps protect the wrists, especially when held in an overhand grip.
Cable reverse curls
Inverted curls on the cable machine allow for a comprehensive workout of various arm muscles. However, the emphasis is on the biceps. Using a straight or curved bar on the cable machine enables you to take advantage of the flexibility of the cable during execution.
Reverse curls on the biceps machine
The popular inverted curls on the bicep machine are particularly suitable for beginners who want to learn the optimal movement pattern on a machine initially. The overhand grip primarily targets the biceps and incorporates additional arm muscles into your training.
Seated SZ curls
Seated SZ curls enable an effective workout of the upper arm muscles. The seated position in this variant allows you to focus on stability. The SZ bar protects the wrists compared to a barbell since you can grip and move it more naturally. Using different grips in seated SZ curls allows you to target various areas.
Seated dumbbell biceps curls
Seated bicep curls with dumbbells concentrate on training the bicep muscles. Simultaneously, they stimulate the brachialis and brachioradialis muscles. The seated position on a weight bench or chair ensures that the body remains generally stable.
Theraband biceps curls while sitting
Seated Theraband bicep curls are a suitable option for bicep training. Simply choose a seat to subsequently strengthen your upper arms. The flexible Theraband allows for a gentle and dynamic execution of the movement. Simultaneously, during seated Theraband bicep curls, you can fully concentrate on the arm motion.
Dumbbell concentration curls
Dumbbell concentration curls are a common exercise in the fitness realm to strengthen your upper arms. The focus is primarily on the biceps and the arm flexor. Although you must train both sides sequentially, this exercise with dumbbells offers little room for error. Fixing the elbow on the thigh minimizes distortions in the execution.
Reverse curls with dumbbells
Reverse curls with dumbbells are a slightly more challenging bicep exercise. The combination of an overhand grip and dumbbells requires precise action during the execution. This exercise targets not only the biceps but also the arm flexor and the brachialis muscle.
Scott curls with the SZ bar
Scott curls with the EZ bar are a well-regarded exercise with a low difficulty level. This fitness exercise is ideal for strengthening the biceps and the arm flexor. For proper execution, you need the well-known Larry Scott bench and an EZ bar. Thanks to the EZ bar, your wrists are protected during the execution.
Cable curls with bar and rope on the low block
Cable curls with a bar and rope on the low pulley enable targeted bicep muscle building. Grab the bar or rope with an underhand grip, attached to the lower end of the cable pull. This cable pulley exercise adds variety to bicep training and allows for a more unrestricted execution compared to traditional barbell curls.
Standing dumbbell curls
Standing dumbbell curls are among the most effective exercises for training arm muscles. In addition to the biceps, the focus is also on the arm flexor. Simultaneously, the brachialis muscle is strengthened. You can choose between alternate and simultaneous execution of standing dumbbell curls.
Barbell curls for the biceps (classic)
Traditional biceps exercises with the barbell are undoubtedly among the most appreciated training methods. The focus here is on strengthening the biceps. You grasp the barbell shoulder-width apart to perform the classic variation.
Barbell curl with a wide grip
Barbell Curls with a wide grip are a fitness exercise primarily designed for experienced athletes. The wide grip makes it more challenging to keep the upper arms stable. In comparison to other variations of barbell curls, there is a heightened focus on the arm flexor alongside the biceps.
Barbell close grip bicep curls
Biceps Curls with the barbell and a narrow grip are particularly suitable for beginners in biceps training. The narrow grip ensures that the elbows automatically stay close to the body, emphasizing the strength primarily from the upper arm. This exercise primarily targets the biceps.
Concentration curls with the SZ bar
Concentration Curls with the bent bar offer another way to isolate and strengthen the biceps. This exercise combines multiple advantages and allows for an optimal and unaltered execution of the movement. The bent bar also helps protect the wrists.
Cable curl with one arm on the low block
A popular method in biceps training on the cable machine is the Cable Curl with one arm at the low block. Through unilateral execution, you can fully concentrate on the movement while providing support with the other arm. This exercise is suitable for athletes who appreciate the dynamic freedom of the cable pull in upper arm training.
Overhead biceps curls on the high block
Overhead Cable Curls are a biceps exercise where you work with the cable machine. The rope is attached to the upper end of the cable pull, the high block. Due to the more complex execution, this upper arm exercise is especially suitable for experienced athletes aiming to target and strengthen their biceps.
Barbell bicep curls with the Arm Blaster
An effective exercise for biceps training involves incorporating the Biceps Blaster into barbell curls. Using just a barbell and the Biceps Isolator, you can perform the movement similarly to classic barbell curls. The Biceps Blaster ensures a more isolated engagement of the biceps by minimizing the temptation to generate momentum from the body.
Dumbbell curls with the biceps isolator
Dumbbell curls with the Biceps Isolator introduce variety to biceps training. By utilizing two dumbbells, you have more freedom in shaping the movement compared to a barbell. The Biceps Isolator stabilizes your upper arms, ensuring that the force originates solely from the upper arms. This enables an isolated and effective workout for your biceps muscles.
Bicep blaster curls with the SZ bar
Biceps Blaster Curls with the EZ Bar focus specifically on biceps training in isolation. Due to the requirement of a Biceps Isolator, these curls are less common. However, the Blaster prevents the deviation of the movement, while the EZ Bar remains comfortable for the wrists.
Dumbbell hammer curls while sitting upright
Seated Hammer Curls provide the advantage of increased stability through the seated position. This helps avoid automatically incorporating momentum from the entire body. Effective biceps training is achievable with seated Hammer Curls.
Hammer curls with the triceps bar
Hammer Curls with the Tricep Bar are ideal when such a bar is available. The neutral grip primarily strengthens the upper arms, especially the biceps and the brachialis.
Standing hammer curls with dumbbells
Standing Hammer Curls with Dumbbells are among the preferred biceps exercises in the gym. The movement is performed with a neutral grip (hammer grip) to optimize execution. This exercise is particularly suitable for beginners looking to train their biceps and brachialis.