Biceps Exercise Guides – Photos and Instructions for Big Arms


What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like “head” on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.

Barbell Biceps Exercises:
Barbell Curls
Close Grip Barbell Curls
Reverse Grip Barbell Curls
EZ Bar Curls
EZ Bar Preacher Curls
EZ Bar Concentration Curls
Reverse Grip Plate Curls
EZ Bar Spider Curls
Barbell Curls With Wide Grip
Preacher Curls Over a Bench

Dumbbell Biceps Exercises:
Alternating Hammer Curls
Alternating Incline Dumbbell Curls
Dumbbell Concentration Curls
Alternating Dumbbell Curls
Two Arm Dumbbell Curls
Hammer Dumbbell Curls
Incline Dumbbell Curls
Incline Angled Dumbbell Curls
Lying Dumbbell Curls
Single Arm Preacher Curls
Preacher Hammer Dumbbell Curls
Seated Dumbbell Curls
Seated Dumbbell Angled Curls
Standing Angled Dumbbell Curls
Single Arm Dumbbell Incline Curls
Two Arm Dumbbell Preacher Curls
Standing Zottman Dumbbell Curls
Zottman Dumbbell Preacher Curls

Cable Biceps Exercises:
Cable Rope Hammer Curls
Cable Preacher Curls
Lying Straight Bar Cable Curls
Lying High Cable Curls
Machine Preacher Curls
Two Arm Cable Curls
Standing Cable Curls
Single Arm Cable Curls
FreeMotion Two Arm Cable Curls

Body Weight Biceps Exercises:
Chin Ups


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