Biceps Exercises

Movements FlexFit uses to train biceps — at home, at the gym, or on the road.

• Barbell Curl

  Stand with feet hip-width apart, holding a barbell with an underhand grip at arm's length against your thighs. Keep...

• Cable Curl

  Stand facing a low cable pulley with feet shoulder-width apart. Grasp the straight bar or rope attachment with an...

• Concentration Curl

  Sit on a bench with feet wide, holding a dumbbell in one hand. Lean forward and brace the back of your working arm...

• Dumbbell Curl

  Stand with feet hip-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward....

• EZ Bar Curl

  Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip at the angled portions. Let your arms...

• Hammer Curl

  Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your thighs (neutral...

• Incline Dumbbell Curl

  Set an adjustable bench to a 45-60 degree incline and sit back with your full back against the pad. Hold a dumbbell...

• Preacher Curl

  Sit at a preacher bench with your upper arms resting flat on the angled pad, chest against the top. Grip the barbell...