Biceps Exercise Animations

A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.

Standing barbell curl with the hands set inside shoulder width, shifting emphasis toward the outer biceps.

Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms.

A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.

The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.

A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.

A preacher curl with a neutral hammer grip, so the brachialis and brachioradialis share the elbow flexion.

A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder.

A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness.

A chest-supported incline dumbbell row that pulls from a hang with the torso fixed on the pad.

A single-arm curl with the upper arm fixed against a preacher pad — the strict isolation that builds the lower biceps.

A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder.

A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps.

The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.

A standing one-arm vertical pull that leads with the elbow to load the side delts and upper traps.

A standing one-arm curl with a dumbbell — the simplest unilateral biceps builder in any arm program.

A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms.

A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep.

A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher.

Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.

A plate-loaded machine row pulled from a high anchor, driving the elbows down and back into the upper back.

A chest-supported plate-loaded row with independent arms, pulling horizontally into the lats and mid back.

A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program.

A standing bicep curl performed with a kettlebell — the off-center load that adds extra forearm and grip work.