Bicep Exercises: Complete with Images & Descriptions

Develop rock hard guns with some of the most effective bicep exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

*Important*: Before going any further, it is very important for you to learn the principals & fundamentals of burning fat & gaining muscle. Take a moment to get the exclusive fitness reports we've prepared for you, below:

Get Free Access to the Digital Reports Below & Discover the All-Important Keys to Burning Fat & Gaining Muscle...

Fat Loss Supplements Exposed! Discover which supplements help burn fat & which ones are a waste of money.

The 10 Hidden Keys to Rapidly Burning Stubborn Fat! Quickly & Easily Bring Out Those Sexy Abs, Arms, & Thighs.

Body Building Supplements Exposed! Separate the Proven Muscle-Builders From the Hyped Up Losers...

Insider Weight Lifting Tips for Fast, Maximum Results! Exactly how to lift weights to get the results you want.

Palms Out Curl

Lateral Dumbbell Curl

Alternate Hammer Curl

Palms-In Curl

Buzzy Curl

Preacher Curl Palms Down

Preacher Curl Palms Up

Pull-Ups Palms Up & Down

Biceps Exercise #1: Palms Out Curl

Description:
- Sit or stand, hold weights in hands, palms down.
- Lift  right weight, bending elbow.
- Lower right weight as left weight is raised.
- Repeat.

*Note: This exercise can also be done with a barbell.

Return to Top

Biceps Exercise #2: Lateral Dumbbell Curl

Description:
- Hold weights in hands, palms inward as shown.
- Keep elbows out from sides.
- Straighten arms.
- Return and repeat.

Return to Top

Biceps Exercise #3: Alternate Hammer Curl

Description:
- Stand with feet hip distance apart.
- Begin with weights in hands, palms inward.
- Bend elbow of one arm, bringing weight up and out slightly to outside of shoulder. Keep palms inward.
- Lower while raising other weight in same manner.

Return to Top

 Biceps Exercise #4: Palms-In Curl

Description:
- Begin with arms at side, sit or stand, elbow straight, palms up, dumbbells or barbell in hand.
- Bend elbows upward.
- Return to starting position.

*Note: This exercise can also be done with a barbell.

Return to Top

Biceps Exercise #5: Buzzy Curl

Description:
- Begin with feet about hip distance apart.
- Hold weights in hands at sides, palms inward.
- Bend elbow, lifting one weight up and across to center of chest with palm facing chest.
- Lower weight while raising other weight in the same manner.

Return to Top

Biceps Exercise #6: Preacher Curl Palms Down  

Description:
- Sit with upper arms supported on preacher curl bench.
- Hold bar on the angle portion, palms downward.
- Lift bar upward, bending elbows.
- Return to start position and repeat.

Return to Top

Biceps Exercise #7: Preacher Curl Palms Up 

Description:
- Sit at preacher curl bench with upper arms supported.
- Grasp bar on angle portion, palms upward.
- Raise bar up to chest and lower.
- Repeat.

Return to Top

Biceps Exercise #8: Pull-Ups (Palms In & Out)

Description:
- Place hands on pull-up bar, palms in or palms out.
- Slowly pull chin up to bar and lower back down.
- Repeat.

Return to Top

Return to Main Weight Lifting Exercises