Biceps Exercise Animations

Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue.

An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it.

Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift.

A seated dumbbell curl with the back supported, removing the swing so the biceps work through a strict range.

Punching combinations thrown at empty air with footwork and rotation, worked in timed rounds without a bag.

A standing one-arm curl with the working upper arm braced over an incline-bench backrest, isolating the biceps.

One-arm cable pulldown that loads a single lat and lets the shoulder blade travel through its full range.

Bent-over row on a Smith machine, where the fixed bar path holds the line while you row to the torso.

A chest-supported curl performed face down on an incline bench, with the arms hanging free below the shoulders.

Continuous rowing at a steady sustainable pace, holding one rhythm and one stroke rate for the whole piece.

A bent-over barbell row done standing on the end of a flat bench, pulling the bar to the mid torso.

A standing row on a towel looped over a door: lean back, then pull the chest toward the fists.

A seated isometric biceps hold with a towel under the feet, both hands pulling against that floor anchor without a curl rep.

A suspension inverted row: lean back from overhead straps, then pull the chest to the handles with a rigid plank.

Bent-over barbell row taken with an underhand grip, which tucks the elbows and favors the lats.

Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride.

Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy.

A standing barbell curl with the hands set wider than the shoulders, shifting emphasis toward the inner biceps.

Seated cable pulldown taken wider than shoulder width, pulling the bar to the chest with the lats.

Bodyweight pull-up with the hands set well outside shoulder width, pulling the chin over the bar.

Seated cable row taken on a wide bar, pulling to the upper abdomen with the elbows away from the ribs.

Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates.

A squat with the barbell cradled in the crooks of the elbows, which forces an upright torso under load.

A dumbbell curl that lifts with the palms up and lowers with the palms down, training biceps and forearms in one rep.