Biceps Exercise Animations

A standing dumbbell curl done one arm at a time with a neutral grip, loading the biceps, brachialis, and forearms.

A standing curl that uses a loaded backpack held by the straps as the resistance for the biceps and forearms.

A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.

A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups.

A standing biceps curl using a resistance band — same movement pattern as a dumbbell curl, with progressive tension through the rep.

A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.

A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.

A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.

A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.

A hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.

The original biceps builder — a standing two-handed curl that loads both arms heavy and trains pure elbow flexion strength.

A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps.

A single-arm row of a barbell anchored at one end, pulling the loaded sleeve to the hip from a hinged stance.

A hinged wide-grip row that pulls the bar to the upper chest with the elbows flared, targeting the rear delts.

Single arm cable curl performed with the elbow held behind the torso so the biceps stay loaded in the stretch.

A hinged one-arm row of a barbell anchored at the far end, pulling the loaded sleeve toward the hip.

A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.

A two-handed cable curl using a straight bar attachment that hammers the biceps with constant tension from bottom to top.

Standing cable curl on a rope with a neutral grip that loads the biceps, brachialis and forearms together.

A standing cable row using a paired neutral-grip handle to pull toward the torso while the feet stay planted.

A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.

A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.

A prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load.

A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge.