Biceps (Biceps Brachii) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Alternating Front & Back Shoulder Raise
Summary

This is a simple shoulder exercise.

  • Muscle Group: Biceps, Chest, Forearms (Wrist), Lats, Serratus Anterior, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear, Back: Upper, Back: Middle
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Arm Curls Standing on the Exercise Band
Summary

A great exercise to increase upper arm strength.

  • Muscle Group: Biceps
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Biceps Exercise with the Exercise Band
Summary

This is a good upper arm exercise.

  • Muscle Group: Biceps
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Dumbbell Single Arm Rowing
Summary

If you do not have a bench or do not go to the gym, you can also do this on the edge of a stable couch or bed.

  • Muscle Group: Biceps, Lats, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Free Weights, Bench
  • Categories: Strength
Side Star Plank from Elbow
Summary

This exercise is very effective for targeting the core stabilizing muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Alternating Biceps Curls with Free Weights
Summary

A classic dumbbell exercise for the biceps.

  • Muscle Group: Biceps
  • Equipment: Free Weights
  • Categories: Strength
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Seated Rows with Band
Summary

This is a great seated exercise with the band.

  • Muscle Group: Back, Lats, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Upright Row with Band
Summary

The upright row targets the front and side (anterior and lateral) as well as synergists such and the trapezius. When using an exercise band you can increase or decrease the challenge of the exercise by changing the strength of the band.

  • Muscle Group: Biceps, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Bent Over Rows with Band
Summary

Simple back exercise.

  • Muscle Group: Back, Biceps, Back: Lower, Lats, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Middle, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength, Core
Dumbbell Rows
Summary

This is a great free weight exercise for your back.

  • Muscle Group: Back, Back: Lower, Lats, Back: Middle
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Forearm Curls
Summary

This is a free weight exercise that works the forearms.

  • Muscle Group: Forearms (Wrist)
  • Equipment: Free Weights
  • Categories: Strength
Shoulder and Biceps Stretch
Summary

This stretch focuses on working and stretching the shoulders and biceps.

  • Muscle Group: Biceps, Chest, Shoulder: Front
  • Equipment: None
  • Categories: Stretches
2 Person Chest and Arm Stretch
Summary

This stretch is great for those individuals involved in team sports. It requires 2 persons, and helps stretch the chest and shoulder muscles.

  • Muscle Group: Chest, Shoulder: Front
  • Equipment: None
  • Categories: Stretches
2 Person Arm Stretch
Summary

This 2 person stretch helps to relieve tension in the arms. It is great to do for any team sports involving throwing.

  • Muscle Group: Shoulder: Front
  • Equipment: None
  • Categories: Stretches

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