Biceps exercises

Dumbbell bicep curl

The classic curl — the simplest way to build your biceps. Control it, don't swing it.

Hammer curl

A curl with palms facing each other — hits the biceps and forearms, and it's easy on the wrists.

Zottman curl

Curl up palms-up, then rotate and lower palms-down — trains the biceps on the way up and the forearms on the w…

Concentration curl

Seated with your elbow braced on your thigh, curl one arm — total focus on the bicep, no cheating.

Bicep curl hold

Curl to halfway and hold — a burning isometric that builds real bicep strength and endurance.

Bicep curl pulse

Small pulses at the top of the curl — keeps constant tension on the biceps for a serious burn.

Bent arm pulse

Arms bent at the elbow, pulse the dumbbells up in a short range — a simple burner for the biceps.

Around the world bicep curl

Curl the dumbbells out and around in a wide arc — hits the biceps from a different angle.

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

Single-arm bent-over row

A row one arm at a time, braced on a bench — lets you focus on each side of your back.

Reverse grip dumbbell row

A bent-over row with palms facing forward — hits the back with a bit more bicep involvement.

Pulsing rows

A bent-over row held with small pulses — keeps constant tension on your back.