Biceps

Primary focus

80

Biceps

Biceps Curl

Dumbbells

BicepsForearms

Hammer Curl

Dumbbell

Biceps

Machine Biceps Curl

Biceps Machine

Biceps

Standing Cable Biceps Curl

Cable, Rope Attachment

Biceps

Machine Preacher Curl

Preacher Curl Machine

Biceps

Bodyweight Single-Leg Romanian Deadlift

Bodyweight

BicepsLower back

Bodyweight Good Morning

Bodyweight

BicepsLower back

Nordic Hamstring Curl (bodyweight)

Bodyweight

BicepsForearms

Archer Pull-Up

Pull-Up Bar

BicepsForearms

One-Arm Inverted Row

Pull-Up Bar

BicepsGlutesAbs

Banded Single-Leg Romanian Deadlift

Resistance Band

BicepsGlutesLower back

Banded Good Morning

Resistance Band

BicepsTricepsChest

Renegade Row

Dumbbells

BicepsGlutesLower back

Good Morning

Barbell

Biceps

Standing Cable Rope Curl

Cable Machine

Biceps

Spider Curl

Barbell

Biceps

Resistance Band Bicep Curl

Resistance Band

BicepsForearms

Incline Dumbbell Hammer Curl

Dumbbell

Biceps

Plate Bicep Curl

Weight Plate

BicepsLatsForearms

Neutral-Grip Chin-Up

Pull-Up Bar

Biceps

Dumbbell Spider Curl

Dumbbells, Incline Bench

Biceps

Dumbbell Concentration Curl

Bench, Dumbbell

BicepsForearms

Barbell Reverse Curl

Straight or EZ-Bar

BicepsForearms

Zottman Curl

Dumbbells

Biceps

Single-Arm Cable Concentration Curl

Cable Machine

BicepsForearms

Dumbbell Preacher Curl

Dumbbell, Preacher Bench

BicepsGlutes

Bodyweight Bench Leg Curl

Bench

BicepsForearms

Kneeling Dumbbell Biceps Curl

Dumbbell, Mat

BicepsGlutes

Single-Leg RDL with Bench Support

Bench, Dumbbell (Optional)

BicepsGlutesLower back

Bench-Supported Dumbbell Romanian Deadlift

Dumbbells, Bench

BicepsForearms

TRX Inverted Biceps Curl

TRX Suspension Trainer

BicepsQuadsGlutes

TRX Biceps Curl with Reverse Lunge

TRX Suspension Trainer

Biceps

Single-Arm Cable Preacher Curl

Cable Crossover, Preacher Bench

Biceps

Bench-Assisted Nordic Hamstring Curl

Bench

BicepsForearms

Fat Grip Curl

Fat Grip Dumbbell

BicepsForearms

TRX Biceps Curl

TRX Suspension Trainer

BicepsForearms

Cable Rope Hammer Curl

Cable, Rope Attachment

BicepsForearms

Inverted Row

Pull-Up Bar

BicepsForearms

Chin-up

Pull-Up Bar

BicepsForearms

Commando Pull-up

Pull-Up Bar

BicepsForearms

Typewriter Pull-up

Pull-Up Bar

BicepsForearms

Ring Row

Gymnastic Rings

BicepsTriceps

Battle Ropes

Battle Ropes

BicepsGlutesCalves

Butt Kicks

Bodyweight

BicepsForearms

Gorilla Row

Two Dumbbells or Kettlebells

Biceps

Preacher Curl

Barbell

Biceps

Barbell Drag Curl

Barbell

Biceps

Concentration Curl

Dumbbell

Biceps

Incline Dumbbell Curl

Dumbbell

BicepsCalves

Single-Leg Dumbbell Curl

Dumbbells

Biceps

Seated Biceps Curl

Dumbbells, Chair

Biceps

Dumbbell Hammer Curl

Dumbbells

BicepsGlutesLower back

Seated Good Morning (bench)

Bench (Optional: Light Barbell/Dumbbell)

Biceps

Standing Cable Rope Biceps Curl

Cable Machine

Biceps

Frog Stand

Bodyweight

BicepsLats

German Hang

Pull-Up Bar

BicepsForearms

Kettlebell Crush Curl

Kettlebell

Biceps

Band Row

Resistance Band

Biceps

Band Biceps Curl

Resistance Band

Biceps

Barbell Preacher Curl

Barbell, Preacher Bench

Biceps

EZ-Bar Curl

EZ Barbell

Biceps

Single-Arm Dumbbell Curl

Dumbbell

Biceps

Alternating Dumbbell Curl

Dumbbells

BicepsForearms

Cross-Body Hammer Curl

Dumbbell

BicepsForearms

Single-Arm Cable Biceps Curl

Cable Machine

Biceps

Standing Resistance Band Biceps Curl

Resistance Band

BicepsForearms

Supported Standing Dumbbell Bicep Curl

Dumbbells, Wall or Chair

Biceps

Seated Leg Curl

Seated Leg Curl Machine

Biceps

Cable Preacher Curl

Cable machine, preacher bench

BicepsForearms

Kettlebell Gorilla Row

Kettlebell

Biceps

Band Hammer Curl

Resistance Band

BicepsTricepsForearms

Battle Rope Waves

Battle ropes

Biceps

Cable Biceps Curl

Cable Crossover

BicepsForearms

Standing Barbell Curl

Barbell

Biceps

Seated Dumbbell Curl

Dumbbells, Bench

Biceps

High Cable Curl

Cable Crossover

Biceps

Light Biceps Curl

Light dumbbells or band

Biceps

Bench-Supported Dumbbell Preacher Curl

Dumbbell, Bench

BicepsForearms

Seated Zottman Curl

Dumbbells, Bench

Biceps

Standing Leg Curl

Machine

Secondary focus

121

LatsBicepsTraps

Seated Cable Row

Seated Cable Row

LatsBiceps

Assisted Pull-Up

Assisted Pull-Up Machine

QuadsBiceps

Pistol Squat

Bodyweight

QuadsBiceps

Shrimp Squat

Bodyweight

LatsBicepsAbsChest

Kettlebell Renegade Row

Kettlebell

TrapsSide deltsBiceps

Kettlebell High Pull

Kettlebell

LatsRhomboidsBiceps

Banded Seated Row

Resistance Band

QuadsBicepsGlutesCalves

Sprints

Bodyweight

QuadsGlutesBiceps

Depth Jump

Plyo Box or Step

QuadsBicepsGlutes

Tuck Jump

Bodyweight

QuadsGlutesBicepsSide delts

Barbell Snatch

Barbell

QuadsGlutesBiceps

Jumping Lunge

Bodyweight

QuadsBicepsGlutes

Band-Resisted Sprint

Band, Partner, or Anchor Point

GlutesBicepsTriceps

Reverse Plank

Bodyweight

ChestFront deltsBiceps

Dumbbell Bench Fly

Bench, Dumbbells

LatsBicepsRear delts

One-Arm Dumbbell Row

Bench, Dumbbell

GlutesBicepsLower back

Bench Reverse Hyperextension

Bench

GlutesBiceps

Single-Leg Bench Glute Bridge

Bench

LatsBicepsRhomboids

One-Arm Landmine Barbell Row

Barbell, Landmine, V-Handle

LatsBicepsRear delts

Chest-Supported Dumbbell Row

Bench, Dumbbells

LatsBicepsRhomboids

Bench Inverted Row

Bench or Low Bar

LatsRhomboidsTrapsBiceps

Supported Dumbbell Row

Dumbbell, Bench

QuadsGlutesBiceps

Dumbbell Box Squat

Dumbbells, Bench (or Box)

Full bodyAbsLatsBiceps

TRX Burpee with Row

TRX Suspension Trainer

LatsBicepsAbs

TRX Suspended Plank Row

TRX Suspension Trainer

GlutesBicepsLower backAbs

TRX Atomic Reverse Plank

TRX Suspension Trainer

LatsObliquesBiceps

TRX Standing Low Row with Rotation

TRX Suspension Trainer

TricepsAbsGlutesBiceps

TRX Triceps Extension with Hip Raise

TRX Suspension Trainer

QuadsGlutesBicepsCalves

Vertical Jump

Bodyweight

GlutesBiceps

Kneeling Jump

Bodyweight

QuadsGlutesBicepsCalves

Sprinting

Bodyweight

ForearmsBicepsSide deltsTrapsQuads

Bottoms-Up Kettlebell Clean

Kettlebell

LatsTrapsBicepsForearms

Single-Arm Kettlebell Bent-Over Row

Kettlebell

QuadsGlutesBicepsCalves

Bounding

Bodyweight

LatsObliquesBicepsTriceps

Sledgehammer Tire Slam

Sledgehammer, Tire

QuadsGlutesBicepsSide delts

Tire Flip

Tire

TrapsSide deltsBicepsQuadsGlutes

Barbell High Pull

Barbell

LatsBicepsRear delts

TRX Low Row

TRX Suspension Trainer

LatsBiceps

Single-Arm Cable Row

Cable Machine, D-Handle

GlutesQuadsBicepsAbs

Kettlebell Figure 8

Kettlebell

QuadsBicepsCalves

Shuttle Run

Bodyweight

QuadsGlutesBiceps

Broad Jump with Return

Bodyweight

QuadsGlutesBicepsTrapsSide delts

Power Clean

Barbell

QuadsGlutesBiceps

Split Squat Jump

Bodyweight

QuadsGlutesBiceps

Box Step-Up

Plyo Box or Step Platform

QuadsGlutesBicepsSide delts

Clean and Jerk

Barbell

TricepsGlutesBiceps

Crab Walk

Bodyweight

GlutesBicepsQuadsTrapsSide delts

Kettlebell Sumo Deadlift High Pull

Kettlebell

QuadsBicepsGlutes

Sled Pull

Prowler Sled, Straps

LatsTrapsRhomboidsBiceps

Pendlay Row

Barbell

LatsTrapsRhomboidsBiceps

T-Bar Row

T-Bar, Barbell

LatsBiceps

Incline Reverse-Grip Dumbbell Row

Dumbbells, Bench

LatsBiceps

Underhand Seated Cable Row

Cable Machine

LatsBiceps

Standing Resistance Band Row

Resistance Band

QuadsGlutesBiceps

Bench Pistol Squat

Bench

QuadsBicepsGlutes

Bench-Supported Front and Back Leg Swings

Bench

LatsBiceps

Kneeling Band Lat Pulldown

Bench, Resistance Band

QuadsGlutesBicepsTraps

Snatch Pull

Barbell

QuadsGlutesBicepsTraps

Clean Pull

Barbell

GlutesBicepsQuadsSide deltsTraps

Dumbbell Clean

Dumbbells

QuadsGlutesBicepsTrapsSide delts

Hang Power Clean

Barbell

QuadsGlutesBicepsCalves

Power Skip

Bodyweight

GlutesBicepsQuadsTricepsSide delts

Medicine Ball Overhead Back Throw

Medicine Ball

LatsBicepsRear delts

TRX Single-Arm Row

TRX Suspension Trainer

QuadsGlutesBicepsTrapsSide delts

Hang Clean

Barbell

TrapsSide deltsBicepsQuadsGlutes

Dumbbell High Pull

Dumbbells

LatsBiceps

TRX Power Pull

TRX Suspension Trainer

LatsBicepsRear delts

TRX Inverted Row

TRX Suspension Trainer

Lower backGlutesBiceps

Machine Back Extension (hyperextension bench)

Hyperextension Bench

GlutesBicepsLower back

Machine Reverse Hyperextension

Reverse Hyper Machine

QuadsGlutesBiceps

Belt Squat Machine

Belt Squat Machine

GlutesBicepsLower back

Cable Deadlift

Cable Machine

LatsBicepsAbs

Front Lever Pull

Pull-Up Bar

LatsBiceps

Back Lever Pull

Pull-Up Bar

LatsBicepsAbs

Ice Cream Maker

Pull-Up Bar

GlutesBicepsLower back

Floor Reverse Hyperextension

Bodyweight

GlutesBiceps

Gymnastic Bridge

Bodyweight

LatsBicepsForearms

One-Arm Chin-Up

Pull-Up Bar

LatsAbsBiceps

Tuck Front Lever Hold

Pull-Up Bar

LatsBicepsForearmsAbs

Rope Climb

Battle Ropes

LatsTrapsRhomboidsBiceps

Reverse-Grip Barbell Row

Barbell

LatsBicepsRhomboids

Underhand Inverted Row

Low Bar

LatsBicepsForearms

Neutral-Grip Lat Pulldown

Cable Machine

LatsBiceps

Close-Grip Chin-Up

Pull-Up Bar

LatsBiceps

Kneeling Cable Pulldown

Cable Machine

LatsBicepsRhomboids

Feet-Elevated Inverted Row

Low Bar, Bench

LatsRhomboidsBiceps

Seated Resistance Band Row

Resistance Band, Chair

LatsBicepsRear delts

Bench-Supported Renegade Row

Dumbbells, Bench

LatsBicepsRear delts

Seated Dumbbell Row

Dumbbells, Bench

QuadsGlutesBicepsCalves

Sprint

Bodyweight

TrapsSide deltsBiceps

Muscle Clean

Barbell

QuadsGlutesCalvesBiceps

Hill Sprints

Bodyweight

LatsTrapsBiceps

Ballistic Row

Barbell/Dumbbells/Band

TrapsSide deltsBiceps

High Pull

Barbell/Dumbbells/Kettlebell

LatsBiceps

Single-Arm Lat Pulldown

Cable Machine

QuadsGlutesBiceps

Cable Lunge

Cable Crossover

LatsBiceps

Reverse-Grip Lat Pulldown

Cable Machine

LatsBicepsRear delts

Archer Inverted Row

Low bar or rings

LatsBiceps

Kipping Pull-Up

Pull-Up Bar

LatsSide deltsBiceps

Around the World Pull-Up

Pull-Up Bar

LatsBiceps

Single-Arm Band Row

Resistance Band

QuadsGlutesBicepsTraps

Barbell Clean

Barbell

GlutesBicepsLower back

Bodyweight Reverse Hyperextension

Bench (or stable surface)

QuadsGlutesBicepsCalves

Box Step-Overs

Box / Platform

Lower backGlutesBiceps

Weighted GHD Back Extension

GHD machine, plate

LatsRhomboidsTrapsBiceps

Bent-Over Barbell Row

Barbell

Lower backTrapsLatsGlutesBiceps

Snatch-Grip Deadlift

Barbell

Lower backGlutesBiceps

Locust Pose

Bodyweight

LatsTrapsBiceps

Yates Row

Barbell

GlutesBicepsLower back

Stability Ball Reverse Hyperextension

Swiss Ball

Lower backBicepsGlutes

Dumbbell Good Morning

Dumbbell

LatsBicepsTraps

Reverse-Grip Bent-Over Row

Barbell

LatsBicepsRhomboids

TRX Row

TRX Suspension Trainer

ForearmsBiceps

Reverse Barbell Curl

Barbell

LatsBicepsRhomboids

Single-Arm Landmine Row

Barbell, platform

LatsBicepsRear delts

Doorway Row

Doorway

GlutesQuadsBicepsForearms

Atlas Stone Lift

Atlas stone

QuadsBiceps

TRX Squat to Row

TRX Suspension Trainer

LatsBiceps

TRX Standing Low Row

TRX Suspension Trainer

LatsTrapsRear deltsBiceps

Chest-Supported Row Machine

Machine

GlutesBiceps

Machine Hip Thrust

Machine

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