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Biceps

Curl variations through different stretch positions.

Biceps

Routines

Biceps Peak

A heavy curl, a stretch curl and a squeeze curl.

25m
  1. EZ-Bar Curl3 × 8–10
  2. Incline Dumbbell Curl3 × 10–12
  3. Dumbbell Concentration Curl2 × 12–15
  4. Hammer Curl2 × 10–12

All levels

Home Arms: Biceps

Dumbbells only.

20m
  1. Alternating Dumbbell Curl3 × 10–12
  2. Hammer Curl3 × 10–12
  3. Dumbbell Concentration Curl2 × 12–15

Beginner

All biceps exercises · 11

Chin-Up

Compound · pullup bar

Alternating Dumbbell Curl

Isolation · dumbbell

Band Curl

Isolation · resistance band

Barbell Curl

Isolation · barbell

Cable Curl

Isolation · cable

Cable Rope Hammer Curl

Isolation · cable

Dumbbell Concentration Curl

Isolation · dumbbell, bench

EZ-Bar Curl

Isolation · ez bar

Hammer Curl

Isolation · dumbbell

Incline Dumbbell Curl

Isolation · dumbbell, incline bench

Preacher Curl

Isolation · preacher bench, ez bar