Biceps Exercises

This machine exercise strengthens your back and arm muscles. You pull the handles down to your chest, taking turns with each side, to build muscle and power.

The assisted parallel close grip pull-up is a back exercise done on a machine that pushes you up. This support makes the pull-up easier so you can focus on doing the movement correctly.

This machine helps you do pull-ups by giving you support. It makes lifting your body weight easier. It mainly works your big back muscles and also uses your arms.

This machine helps you perform a pull-up by lifting some of your body weight for you. It mainly strengthens your back muscles (lats). It is a great choice if you want to build the strength needed to do a pull-up without help.

This exercise uses a resistance band to work your bicep muscles. You curl one arm up at a time while keeping your elbows tight against your sides.

This exercise uses a resistance band to work your bicep muscles. You sit down and lean your arm against your inner leg so you cannot swing your body. This makes your bicep do all the work.

This exercise uses a stretchy band to work your back and arm muscles. You kneel on the floor and pull the band from high up down to your side. Move slowly and focus on squeezing your muscles as you pull.

This exercise helps make your forearm muscles stronger using a resistance band. You sit down, rest your lower arms on your legs, and curl your wrists upward.

The barbell bent over row is a multi-muscle exercise for the upper back. It involves leaning forward at the hips and pulling a barbell to your body. This movement builds strength and muscle in the back, arms, and forearms while needing strong posture and core control.

The barbell curl is a strength exercise for your biceps. You lift a barbell from your thighs up to your shoulders while keeping your elbows near your body.

This exercise works your biceps. You lift the bar while keeping your elbows pulled back. This makes your biceps squeeze hard and stops your shoulders from doing the work. It also uses your forearms.

The barbell front raise works your shoulder muscles. You do this by holding a bar in front of your legs and lifting it straight up to your shoulders.

This exercise strengthens your upper back. You lie on your stomach on a slanted bench and pull a weighted bar up to your chest.

This exercise works mainly on your biceps. You use a special bench to keep your upper body and shoulders still, which forces your biceps to do all the lifting.

This exercise strengthens your upper back using one arm at a time. It requires good balance and strong tummy muscles. To do it, you bend forward at your hips, keep your back flat, and pull the barbell up with one hand while staying steady.

This exercise builds strength in your forearms. You sit on a bench, rest your arms on your legs, and use your wrists to lift a barbell up and down.

The barbell preacher curl focuses on your biceps. You use a special bench to keep your upper arms still. This stops your shoulders from moving so your biceps do all the work. It uses a barbell to build muscle size and strength.

The barbell rear delt row is a strong exercise that works the muscles on the back of your shoulders. It also helps the muscles in your upper back and arms. To do it, you bend over and pull a barbell up to your chest. This motion makes you squeeze your shoulder blades together to make your back muscles work hard.

This exercise works your upper back, biceps, and forearms. You lie face-down on a slanted bench to keep your body steady. While holding the bar, you pull the weight up toward your stomach to build strength.

This exercise works your biceps and forearms. You do it while sitting on a preacher bench with your chest against the pad. You hold the barbell with your palms facing down to focus on the muscles in your upper and lower arms.

The barbell reverse wrist curl is an exercise for your forearms. You do it while sitting down. You rest your arms on your legs and lift a barbell by moving only your wrists upward. You hold the bar with your palms facing the floor.

This exercise strengthens your forearm muscles. You sit on a bench with your arms resting on your legs and hold a barbell. You lift your wrists up and down while keeping your arms completely still.

This exercise strengthens the top part of your forearms. You stand up holding a barbell and lift it by bending only your wrists backward.

This exercise builds strength in your biceps and forearms. You lift a barbell while holding your hands close together. This movement focuses on the inner side of your biceps.

This exercise uses a barbell to build strong arm muscles. You hold the bar with your hands placed far apart. This helps work the inner part of your biceps, as well as your forearms and shoulders.

The barbell upright row v. 3 is a strength exercise that works your shoulder muscles, along with your upper back and arms. To do it, you stand holding a barbell and pull it straight up from your thighs to your chin, keeping your elbows higher than your hands.

This exercise works your shoulder muscles (deltoids). It also helps your upper back (traps) and arm muscles (biceps). You hold a barbell with your hands far apart. Then, you lift the bar from your legs to your upper chest while pulling your elbows up high.

This exercise works the muscles in your forearms. You sit on a bench with your arms resting on your legs and use your wrists to curl a barbell upward.

This exercise strengthens your forearm muscles. You sit down and rest your arms on your legs, letting your wrists hang over your knees. You then use your wrists to slowly lift and lower a barbell.

Bench pull-ups are a simple bodyweight exercise that builds back strength. You lie underneath a sturdy bar or table and pull your chest up to it while keeping your body straight like a plank. This move works your back muscles, arms, and grip.

This is a bodyweight exercise that mainly makes your biceps stronger, but also works your forearms and shoulders. You hold onto a bar with your hands close together and your palms facing you, then use your upper body strength to pull yourself up.

This exercise targets your biceps while you lie on your side. It uses your own body weight to create resistance. It mainly works your biceps but also uses your forearms.

This exercise works your upper back, biceps, and shoulders. It mixes a squat with a pulling motion. You need to be strong and coordinated to do it.

This is a one-sided exercise for the upper back. It uses body weight to build pulling strength and helps with balance.

This exercise works your upper back using your body weight. You stand and lean forward, then pull a bar or handles toward your body. As you pull, you squeeze your shoulder blades together.

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

A simple standing exercise that uses a towel to target the upper back muscles. By bending forward and performing a single-arm pulling motion, you strengthen the back while also working the biceps and grip.

This exercise uses your own body weight to make your upper back muscles stronger. It also works your arms and shoulders. You stand up and pull a bar or handles to your body, making sure to squeeze your shoulder blades together.

This exercise uses a simple towel to help strengthen your upper back, shoulders, and arms. To do it, you pull the towel toward your chest while keeping your body steady and your back straight.

This exercise uses a cable machine to work just your biceps. You sit down and rest your upper arm against your inner leg to keep it steady. This helps you focus on squeezing the muscle without swinging your body.

This exercise uses a cable machine to make your arm muscles stronger. You pull the handle up toward your shoulders while keeping your elbows stuck to your sides. The cable keeps your muscles working hard during the whole movement.

This exercise is for your arm muscles, specifically the biceps. You use a cable machine to do it. Instead of lifting the weight out in front of you, you drag the handle up along your body while keeping your elbows back. This helps make sure your shoulders do not do the work.

This exercise works the front muscles of your shoulders. It uses a cable machine to keep a steady pull on your muscles the whole time. It also uses your upper back and arm muscles a little bit.

This is a strength exercise for your upper back. You do it while kneeling in front of a cable machine. It helps you squeeze your shoulder blades together and uses your back muscles. Your arm and shoulder muscles help a little bit, too.

This exercise strengthens the back of your shoulders and your upper back muscles. You kneel on the floor and pull a rope toward you while keeping your tummy tight and your body still.

This exercise uses a cable machine to build strong back muscles. It also works your arms and shoulders. You sit down and pull a bar from high up down to your chest. Moving the bar all the way up and down helps your muscles work their best.

This is a strength exercise for your back muscles, specifically the large muscles on the sides of your back. It uses a cable machine with a rope handle. The movement also helps strengthen your arm muscles. To do it, you pull the rope down to your sides while keeping your posture straight and squeezing your shoulder blades together.

This exercise strengthens your upper back using a cable machine. It also works your biceps and arm muscles. To do it, sit down and pull the handles toward your body while keeping your back straight and squeezing your shoulder blades together.

This is a single-arm pulling exercise for your upper back. You use a cable machine to do it. It helps your stomach muscles stay strong and improves how your body moves together. You must move slowly and carefully to do it right.

This exercise uses a cable machine to work your bicep muscles one arm at a time. It keeps the weight pulling on your muscle during the whole movement, which helps your arms get stronger and bigger.