Biceps / Upper Arm Exercises
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Countdown Cluster Set of Dumbbell Curls and Chin-Ups
This countdown cluster combines curls and chin-ups to repeatedly challenge the biceps with high-quality reps while minimizing the fatigue buildup that often limits muscle growth.
High Incline Barbell Curls
By changing body position and preventing the bar from resting on the legs, this setup loads the biceps heavily at long muscle lengths where tension is normally minimal.
Rack-Braced Spider Curls
This rack-braced spider curl setup creates a strict curling position that minimizes momentum and maximizes direct biceps tension.
EZ Bar Leverage Hammer Curls
The EZ-bar leverage setup alters force application through the forearm and elbow flexors, creating tension in positions that standard hammer curls don't provide.
Hammer Curls With a Real Hammer
A hammer, a few weight plates, and suddenly you've got one of the nastiest forearm exercises you'll ever try.
Reverse Grip Behind-The-Back Drag Curl
This reverse-grip behind-the-back drag curl blends elements of a curl and an upright row, creating a surprisingly effective exercise for the forearms, shoulders, traps, and upper arms.
Alternating Dumbbell Curls
Alternating arms allows you to focus on each bicep individually, improve mind-muscle connection, and maintain better quality reps as fatigue builds.
"Leave Behind" Cable Curls
This cable curl variation creates an intense loaded stretch by combining torso rotation with shoulder extension before the curl even begins.
"Magic" Body Drag Curl
This body drag curl variation amplifies the peak-contraction portion of the movement, creating an intense biceps squeeze that standard curls can't easily replicate.
Safety Squat Bar Rotary Curl Machine
This safety squat bar hack creates a DIY rotary curl machine that keeps meaningful tension on the biceps through more of the range of motion than a standard free-weight curl.
Split Stance Dumbbell Curls
This simple split-stance adjustment creates a stronger base of support, helping you keep stricter form and maintain more tension on the biceps during curls.
Plate Grip Cable Curls
Plate Grip Cable Curls combine elbow-flexor training with pinch-grip work, making them an effective way to build the brachialis, forearms, and hand strength at the same time.
Weighted Forearm Braced Chin-Ups
These forearm-braced chin-ups shift the emphasis from the lats to the biceps, creating an exceptionally demanding compound exercise for arm strength and size.
Plate-Under-Bar Curls
This advanced curl variation combines heavy pinch-grip demands with direct biceps work, challenging your hands, fingers, thumbs, and arms all at once.
Bayesian Decline Bench Dumbbell Curls
This decline-bench curl variation mimics the feel of a Bayesian curl using only dumbbells, emphasizing both the stretched and contracted positions of the biceps.
Bar-Braced "Incline" Curls
This bar-braced curl setup creates a stricter, incline-style dumbbell curl that helps keep tension on the biceps while minimizing momentum and shoulder involvement.
Behind-The-Back Body Drag Curls
Behind-the-back body drag curls combine a loaded stretch at the bottom with an intense peak contraction at the top, making them a unique biceps-building variation.
Preacher Bench Arm Blaster Curls
This preacher-bench setup creates a simple DIY arm blaster that helps eliminate momentum and keep constant tension where it belongs—on the biceps.
Pull-Apart Bicep Pull-Ups
This pull-up variation shifts more of the workload onto the biceps by combining a neutral grip, flared elbows, and an outward pulling intention throughout the movement.
One Arm Barbell Curl
This one-arm barbell curl combines biceps training with a significant grip, forearm, and stabilization challenge as you fight to keep the bar balanced throughout the movement.
Inset Superset of Supinated Curls and Hammer Curls
This inset superset alternates supinated curls and hammer curls within the same set, efficiently targeting both the biceps and brachialis for more complete arm development.
Optimal Incline Dumbbell Curl Setup
Traditional incline curls can limit shoulder positioning and reduce the stretch potential of the biceps. This setup frees the shoulders and scapulae to create a deeper stretch.
Band Supination Resisted Dumbbell Curls
Traditional curls train elbow flexion well but rarely resist forearm supination. Positioning the band on the pinky side of the dumbbell adds resistance to both actions simultaneously.
Forearm-Braced Chin-Ups
Most chin-up variations train the biceps as secondary movers. By bracing the forearms, this setup changes the leverage and makes the biceps the primary limiting factor.
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