8 Best  Biceps  Exercises for Building Muscle

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Barbell Curl Variations for Biceps Growth: 

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– Standing Barbell curl (standard, close grip, wide grip) – Standing EZ-bar curl (standard, close grip, wide grip) – Seated barbell curl (emphasizing top half of range of motion)

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Cable Curl Variations for Biceps Growth 

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– Cable straight-bar biceps curl – Squatting cable EZ-bar biceps curl – Standing reverse-grip cable curl – Lying cable biceps curl

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Dumbbell Curl Variations for Biceps Growth: 

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– Standing dumbbell curl (bilateral, alternating) – Seated dumbbell curl (bilateral, alternating) – Zottman curl

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Chin-up Variations for Biceps Growth: 

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– Standard chin-up – Machine-assisted chin-up – Band-assisted chin-up – L-sit chin-up

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Row Variations for Biceps Growth: 

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– Reverse-grip bent-over row – Cable seated row (underhand grip) – Incline dumbbell row (underhand grip)

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Hammer Curl Variations for Biceps Growth 

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– Cable rope hammer curl – Dumbbell hammer curl (bilateral, alternating, seated) – Cable rope preacher hammer curl

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Incline Curl Variations for Biceps Growth: 

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– Incline dumbbell curl (bilateral, alternating) – Palms-out incline curl – Incline hammer curl

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Concentration Curl Variations for Biceps Growth: 

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– Concentration curl (seated, standing) – Close-grip concentration curl – Cable concentration curl – Band concentration curl

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