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Biceps brachii muscle: Origin, insertion, and function

Your complete guide to the anatomy of the biceps brachii muscle.
Headshot of the Critical Body Personal Trainer Liam Brown
Written By Liam Brown
Last Updated on 16th December 2021
The anatomy of the biceps brachii muscle
The biceps brachii, which translates from latin as "two-headed muscle of the arm", is a thick muscle that lies between the shoulder and the elbow and is the most superficial muscle in the anterior compartment of the upper arm. The bicep muscle consists of two head—a long head and a short head—both of which originate at the scapula and eventually converge to form a common muscle belly that inserts into the proximal forearm.

The primary biceps brachii action is elbow flexion and forearm supination. Due to the fact that the long head crosses the shoulder joint, it also weakly assists the muscles of the glenohumeral joint with shoulder flexion and shoulder abduction. [1]

Biceps brachii origin and insertion

Learn about the biceps brachii origin and insertion and how it relates to the function of the anterior compartment of the upper arm.

Biceps brachii origin

The biceps, in addition to the brachialis (another powerful elbow flexor) and the coracobrachialis (flexes and adducts the arm at the shoulder joint), is one of three muscles that make up the anterior compartment of the arm.

The biceps is known as a biarticular muscle, not because of its two heads, but because it crosses two joints, the glenohumeral joint and the elbow joint

Although both heads or the biceps originate at the scapula, the precise insertion points are notably different. The short head of the biceps originates at the coracoid process of the scapula. Its tendon is shared by the coracobrachialis, a long, thin muscle that lies beneath the biceps, and is known as the conjoint tendon. [2]

The long head of the biceps originates at the supraglenoid tubercle or the scapula, which is superior to the glenoid cavity (glenoid fossa), before passing through the bicipital groove (also know as the intertubercular groove). The bicipital groove is enclosed by the transverse humeral ligament and sits between the greater and lesser tubercle of the humerus.

Biceps brachii insertion

Both the long head and the short head then converge to form a common muscle belly at the upper arm before inserting into the radial tuberosity, however, is some individuals, there are two distinct tendons that attach the respective heads to the tuberosity.

Similarly, it is estimated 10% of people have a third bicep head that sits next to the short head. There is also research showing humans with more than four bicep heads but this is an exception rather than the rule. [3]

The bicipital aponeurosis is a type of deep fascia that lies medially to the radial tuberosity and which reinforces cubital fossa to protect deep tissue structures, namely, the brachialis artery and the median nerve, both of which run under the bicipital aponeurosis.

Biceps brachii function and action

A man demonstrating the functions and actions of the biceps brachii muscle
The bicep brachii performs elbow flexion at the humeroulnar joint along with the brachialis and brachioradialis muscles. This particular biceps brachii functions involves moving the lower arm toward the biceps to decrease the angle at the elbow joint.

When the forearms are supinated (when the palms are facing up), the biceps brachii is the primary elbow flexor. Conversely, when elbow flexion is performed while the palms are in a pronated position, the brachialis and brachioradialis muscle contribute the most force toward the movement. [4]

The second primary biceps brachii action is forearm supination (turning the palms up), which the bicep muscle perform at the proximal radioulnar joint when the elbow is flexed with assistance from the supinator muscle of the forearms. In contrast, when the elbow is fully extended, the supinator muscle is responsible for supinating the lower arm.

Due to the biceps brachii origin at the scapula, the bicep muscles also weakly assist with shoulder flexion (raising the arm up) and shoulder abduction (raising the arm out to the side). Additionally, the short head assists the glenohumeral joint with horizontal adduction and shoulder stabilization, especially when the deltoids are under a heavy load.

Biceps brachii nerve and blood supply

The musculocutaneous originates from the lateral cord of brachial plexus nerve and innervates the biceps brachii, the coracobrachialis, and most of the brachialis. It consists of the C5, C6, and C7 cervical nerves.

The brachial artery lies beneath the biceps muscles and is a continuation of the axillary artery. It's the major blood vessel of the upper arm. [5]

References

  1. Karunaharamoorthy, A. (2020, October 29). Biceps brachii muscle. Kenhub. https://www.kenhub.com/en/library/anatomy/biceps-brachii-muscle

  2. Giles, J. W., Boons, H. W., Ferreira, L. M., Johnson, J. A., & Athwal, G. S. (2011). The effect of the conjoined tendon of the short head of the biceps and coracobrachialis on shoulder stability and kinematics during in-vitro simulation. Journal of Biomechanics, 44(6), 1192–1195. https://doi.org/10.1016/j.jbiomech.2011.02.012

  3. Poudel, P. P., & Bhattarai, C. (2009). Study on the supernumerary heads of biceps brachii muscle in Nepalese. Nepal Medical College Journal, 11(2), 96–98. https://pubmed.ncbi.nlm.nih.gov/19968147/

  4. Kleiber, T., Kunz, L., & Disselhorst-Klug, C. (2015). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Frontiers in Physiology, 6. https://doi.org/10.3389/fphys.2015.00215

  5. Wikipedia contributors. (2021). Biceps. Wikipedia. https://en.wikipedia.org/wiki/Biceps

  6. Biceps Brachii | Muscle Anatomy. (2018, February 25). [Video]. YouTube. https://www.youtube.com/watch

Workouts

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A female demonstrating two of the best bicep exercises for women to strengthen their arm musclesBest female bicep workouts and exercises for women and girls to tone up
A man demonstrating the best at home bicep workout that you can do to build massBest at home bicep workouts and exercises
A man performing some bicep workouts without weights or gym equipmentBest bicep workouts without weights or equipment
A man performing two of the best bodyweight bicep exercises that you can do for calisthenicsBest bodyweight bicep exercises and curls for calisthenics
A weight lifter demonstrating two of the best dumbbell bicep exercises for building muscleBest dumbbell bicep exercises and workout routines for mass
A man demonstrating some of the best barbell bicep exercises for building muscleBest bicep barbell exercises and workout routines for muscle growth
A weight lifter performing some cable bicep exercises during his training sessionCable bicep exercises and workouts for muscle growth
A man doing some kettlebell bicep exercises during his workoutBest kettlebell bicep exercises and workout routines
A man doing some resistance band bicep exercises during his workoutBest resistance band bicep exercises and workout routines
A man doing some TRX bicep exercises on a suspension trainerTRX bicep exercises and workouts
A man demonstrating two of the best long head bicep exercises for building muscleBest long head bicep exercises (outer bicep workouts)
A man demonstrating some of the best short head bicep exercises that you can do to build muscleBest short head bicep exercises (inner bicep workouts)
A man performing the best exercise for lower biceps developmentHow to work your lower bicep: Exercises, workouts, training tips
A weight lifter demonstrating the best back and bicep workout routine for building muscle massBest back and bicep workout routines for mass, cutting, and more
A female doing a specific back and bicep workout for womenBest female back and bicep workout for women to get toned
A weight lifter doing a back and bicep workout with resistance bands3 back and bicep resistance band workout routines for muscle growth
A weight lifter doing a chest and bicep workout routineBest chest and bicep workout routine for mass, superset training, and home workouts
A man demonstrating the best shoulder and bicep workout for building arm and deltoid muscle massBest shoulder and bicep workout routines for a stronger upper body
A man performing some leg and arm workoutsLeg and arm workouts: Exercise ideas for your biceps and lower body
A man doing a back shoulder and bicep workoutA back shoulder and bicep workout for maximizing hypertrophy
A man performing a back biceps abs workoutA full back biceps and abs workout for hypertrophy
A weight lifter performing an isometric biceps workoutBest isometric bicep exercises to gain strength and muscle
A man performing the best exercise for bicep peak developmentBest bicep peak exercises and workout for shape
A man performing a bicep workout routine for definitionBest bicep exercises and workouts for definition
A weight lifter with pumped bicepsBest bicep pump workout to blow up your arms
A man performing a some bicep workouts for beginners to build muscleSimple beginner bicep workout routines that you can do anywhere
A man performing an advanced bicep workoutCan your arms handle our advanced bicep workout?
A man performing some unique bicep exercises during his workoutUnique bicep workouts and exercises
A man performing a quick bicep workout to save timeBlast your bis with this quick bicep workout
A man performing a 30 minute bicep workoutA 30-minute bicep workout for muscle growth
A man doing a high rep bicep workoutTwo high rep bicep workout routines to stimulate new growth
A weight lifter doing some bicep supersetsBest bicep superset workout routines for gaining muscle
A man doing a bicep circuitBest bicep circuit training workout for building muscle
A Total Gym pictured next to a flexed bicepTotal Gym bicep workouts and exercises
A man performing a forearm and bicep workoutBicep and forearm workout routines for more arm mass
A weight lifter doing a bicep tricep and forearm workoutTry this bicep tricep and forearm workout for more size!

Hammer Curls

A man showing how to do hammer curls with the proper formDumbbell hammer curls muscles worked, form, and benefits
A man doing a dumbbell cross body hammer curl to work his bicepsPinwheel cross body hammer curl: Form, mistakes, and benefits
A man doing incline hammer curls with dumbbells to work his bicepsIncline hammer curls tutorial, muscles worked, and mistakes
A man performing cable rope hammer curls for his bicepsCable rope hammer curls tutorial, benefits, and variations
A man doing seated dumbbell hammer curlsHow to do seated hammer curls with dumbbells
A man doing a dumbbell alternating hammer curl for his bicepsAlternating hammer curl tutorial, mistakes, and benefits
A man performing hammer preacher curls to work his bicepsPreacher hammer curl tutorial, benefits, and alternatives
A man doing a hammer curl to shoulder pressHammer curl to press for your shoulders: The ultimate guide
A man doing a plate hammer curl for his bicepsPlate hammer curl tutorial and training tips
A man doing a barbell hammer curl for his bicepsBarbell hammer curl advantages and disadvantages
A man doing a decline hammer curl for his bicepsDecline hammer curl tutorial with dumbbells
A man doing a kettlebell two handed hammer curlKettlebell hammer curl tutorial and muscle-building advantages
A man performing a machine hammer curl for his bicepsMachine hammer curl tutorial and arm-building advantages
A man performing banded hammer curls for his bicepsResistance band hammer curls exercise guide, advantages, and variations
A man performing a hammer concentration curlHow to do hammer concentration curls with the proper form
A man performing a single arm hammer curlHow to do single arm hammer curls correctly
A man performing in out hammer curlsIn out hammer curls: Better than the regular version?
A man performing hammer spider curlsSpider hammer curls: Tutorial, pros, and cons
A man performing one leg hammer curls with a single dumbbellSingle leg hammer curl: Worth performing or not?
A man performing lying hammer curls for his bicepsHow to do lying hammer curls: Technique, benefits, variations
A man doing a TRX hammer curl on a suspention trainerTRX hammer curl tutorial, benefits, and drawbacks
A man doing 112 hammer curls1 1 2 hammer curl exercise guide and workout tips

Dumbbell Curls

A man demonstrating how to do bicep curls with dumbbells using the proper formHow to do dumbbell bicep curls with the proper form
A man showing how to do hammer curls with the proper formDumbbell hammer curls muscles worked, form, and benefits
A man performing a seated dumbbell concentration curl to work his bicepsHow to do concentration curls with dumbbells (seated and standing)
A man doing standing dumbbell Zottman curls for his bicepsStanding Zottman curl benefits and variations
A man doing dumbbell spider curls on an incline bench for his bicepsSpider curls: How to do them with dumbbells on an incline bench
A man doing seated incline dumbbell curls for his bicepsIncline dumbbell curl: Learn how to do this seated DB bicep-builder with the proper form
A man performing seated dumbbell curls for his bicepsHow to perform seated dumbbell curls for your biceps
A man doing a standing dumbbell alternating curl for his bicepsAlternating dumbbell curl tutorial (seated and standing)
A man doing a one arm dumbbell preacher curlOne arm dumbbell preacher curl tutorial, advantages, and variations
A man performing static curls for his bicepsStatic arm curls tutorial: Do iso curl holds work?
A weight lifter doing dumbbell waiter curls for his bicepsWaiter curls technique and benefits
A man doing a dumbbell curl to press exercise for his shouldersDo the dumbbell curl to press to blast your biceps and shoulders
A man doing an inner bicep curlInner bicep curl tutorial and advantages
A man doing in and out curls for his bicepsThe in and out bicep curl training guide
A man performing a dumbbell squat curl pressDumbbell squat curl press exercise guide
A man doing a drag curl with dumbbells to work his bicepsDumbbell drag curls tutorial
A man doing a standing dumbbell reverse curlReverse dumbbell curl tutorial (standing)
A man doing a lunge curl for his bicepsLunge with bicep curl tutorial
A man doing a lateral bicep curlHow to do lateral bicep curls
A man doing decline dumbbell curlsHow to do a decline dumbbell curl for your biceps
A man doing a squat bicep curlHow to do a squat bicep curl
A man doing a single arm bicep curl with one dumbbellSingle arm bicep curl tutorial and variations
A man doing lying dumbbell curls for his bicepsSupine lying dumbbell curl tutorial (biceps)
A man doing a one leg bicep curl with a single dumbbellHow to do a single leg bicep curl to overhead press
A man doing dumbbell wall curls for his bicepsWall curls: The Ultimate guide
A man doing dumbbell no money curls for his bicepsHow to do no money curls
A man performing wide grip dumbbell curlsWide dumbbell curls tutorial and training tips
A man doing a reverse lunge with a bicep curlReverse lunge curls tutorial and training tips
A man performing high curls for his bicepsDumbbell high curl: Good for the biceps?
A man doing a tall kneeling curl to press for his bicepsHow to do a kneeling curl to press for your biceps
A man performing twisting supinated curls for his bicepsHow to do twisting supinated curls for your biceps

Preacher Curls

A man doing a seated EZ bar preacher curl for his bicepsHow to do an EZ bar preacher curl for your biceps: Form, benefits, muscles worked
A man performing a barbell preacher curl to work his bicepsBarbell preacher curl tutorial, advantages, and disadvantages
A man doing a one arm dumbbell preacher curlOne arm dumbbell preacher curl tutorial, advantages, and variations
A man demonstrating some preacher curl alternatives and substitutes at homePreacher curl alternatives that you can do at home without a bench
A man doing standing preacher curls for his bicepsStanding preacher curls tutorial and exercise analysis
A man performing preacher hammer curlsPreacher hammer curl tutorial, benefits, and alternatives
A man performing preacher curls with cablesCable preacher curl benefits, downsides, and variations
A man doing a close grip preacher curl with a narrow bar for his bicepsClose grip preacher curl tutorial and comparison
A man performing a wide grip preacher curl to work his bicepsWide grip preacher curls: The ultimate guide
A man doing a reverse preacher curl (aka a pronated preacher curl)Reverse grip preacher curl tutorial
A man performing a Zottman preacher curl to work his bicepsZottman preacher curl tutorial and exercise analysis
A man performing a kettlebell preacher curl to work his bicepsKettlebell preacher curl tutorial
A man doing resistance band preacher curls for his bicepsResistance band preacher curls: Will they build your biceps?
A man doing alternating preacher curls for his bicepsAlternating preacher curls tutorial
A man doing sissy bar preacher curls fo his bicepsSissy bar preacher curls tutorial and training tips
A man doing Scott curls for his bicepsScott curl exercise guide with dumbbells, barbells, and an EZ bar
Two Hammer Strength preacher curl stationsHammer Strength preacher curls tutorial

Barbell Curls

A man doing a standing barbell curl to work his bicepsHow to do a standing barbell bicep curl with the proper form
A weight lifter performing some preacher barbell curls for his bicepsBarbell preacher curl tutorial, advantages, and disadvantages
A man doing seated barbell curls to work his bicepsSeated barbell curl tutorial, pros, and cons
A man doing a barbell hammer curl for his bicepsBarbell hammer curl advantages and disadvantages
A man doing a standing wide grip barbell curl for his bicepsWide grip barbell curl pros, cons, and tutorial
A man performing close grip barbell curls for his bicepsClose grip barbell curl tutorial and advantages
A man doing a barbell spider curl to work his bicepsBarbell spider curl exercise guide
A man demonstrating a good barbell curl alternativeBest barbell curl alternative
A man performing barbell concentration curls for his bicepsBarbell concentration curl tutorial
A man doing a barbell curl and pressHow to do a barbell curl and press
A man performing barbell drag curls to work his bicepsBarbell drag curl tutorial, benefits, and variations
A man doing one arm barbell curlsHow to do a one arm barbell curl
A man performing barbell cheat curls like ArnoldHow to do barbell cheat curls like Arnold
A man doing barbell reverse curls for his bicepsHow to do reverse grip barbell bicep curls
A man doing a heavy strict curl for his bicepsStrict curl rules and training tips
A man doing bicep 21s with a barbellHow to do bicep 21s on curls (barbell and dumbbell)
A man doing a power curl with a barbell for his bicepsPower curl tutorial and variations
A man performing eccentric curls for his bicepsEccentric bicep curl tutorial and exercise variations
A man performing a deadlift curl pressHow to do a dead curl press with dumbbells and a barbell
A man doing a Dave Draper forhead curlThe ultimate guide to forehead curls
A man doing top half curlsShould you do half curls for your biceps?
Two men performing the buddy curls exercise for their bicepsCan your training partner handle buddy curls?
Fitness model doing bicep curls with chainsHow to do chain curls for your biceps

Concentration Curls

A man doing a dumbbell concentration bicep curl with good formHow to do concentration curls with dumbbells (seated and standing)
A man doing seated cable concentration curls for his bicepsHow to do cable concentration curls
A man performing a barbell concentration curl for his bicepsBarbell concentration curl tutorial
A man doing hammer concentration curls for his bicepsHow to do hammer concentration curls with the proper form
A man performing kettlebell concentration curls for his bicepsKettlebell concentration curl advantages and disadvantages
A man performing reverse concentration curlsHow to do reverse concentration curls
A man performing resistance band concentration curls for his bicepsResistance band concentration curls tutorial and variations

Incline Curls

A man performing a DB incline curl to work his bicepsIncline dumbbell curl: Learn how to do this seated DB bicep-builder with the proper form
A man doing dumbbell incline hammer curls for his bicepsIncline hammer curls tutorial, muscles worked, and mistakes
A man performing incline alt dumbbell curlsAlternate incline dumbbell curl tutorial
A man doing seated incline cable curls for his bicepsIncline cable curl tutorial, mistakes, and alternatives
A man doing a dumbbell prone incline curlHow to do a prone incline curl with dumbbells and barbells
A man doing an incline inner biceps curlHow to perform an incline inner-biceps curl
A man doing incline reverse curls (aka pronated incline curls)Incline reverse curls tutorial and advantages
A man performing a resistance band incline curlResistance band incline curl tutorial
A man performing kettlebell incline curlsHow to do incline kettlebell curls

Spider Curls

A man doing a DB spider curl for his bicepsSpider curls: How to do them with dumbbells on an incline bench
A man performing a straight bar spider curlBarbell spider curl exercise guide
A man demonstrating a good spider curls alternativeThe most optimal spider curl alternative for your biceps revealed
A man doing incline EZ bar spider curls for his bicepsEZ bar spider curl tutorial, pros, and cons
A man performing hammer spider curlsSpider hammer curls: Tutorial, pros, and cons
A man performing resistance band spider curls for his bicepsHow to do spider curls with resistance bands
A man doing a reverse dumbbell spider curlReverse spider curls tutorial and benefits
A man performing spider cable curlsCable spider curl advantages and disadvantages
A man doing spider kettlebell curlsKettlebell spider curls tutorial and variations
A man performing one arm spider curls for his bicepsOne arm dumbbell spider curl exercise guide

Drag Curls

A man doing a barbell drag curl for his bicepsBarbell drag curl tutorial, benefits, and variations
A man doing Smith machine drag curls for his bicepsHow to do a Smith machine drag curl
A man doing dumbbell drag curls to work his bicepsDumbbell drag curls tutorial
A man performing a reverse drag curlReverse drag curls training tutorial
A man performing drag cable curlsHow to do cable drag curls for your biceps
A man performing an EZ bar drag curl for his bicepsHow to do EZ bar drag curls
A man performing resistance band drag curlsHow to do a resistance band drag curl

Reverse Curls

A man doing barbell reverse curls for his bicepsHow to do reverse grip barbell bicep curls
A man performing a reverse grip EZ bar curl (aka an overhand EZ bar curl)Reverse grip EZ bar curl tutorial and advantages
A man doing a pronated reverse cable curl for his bicepsHow to do reverse cable curls with the optimal form
A man doing a standing dumbbell reverse curlReverse dumbbell curl tutorial (standing)
A man performing sitting reverse dumbbell curlsSeated reverse dumbbell curl tutorial
A man doing reverse drag curlsReverse drag curls training tutorial
A man performing a reverse grip preacher curl for his bicepsReverse grip preacher curl tutorial
A man performing reverse plate curlsReverse plate curls tutorial and variations
A man doing a reverse dumbbell spider curlReverse spider curls tutorial and benefits
A man doing a reverse concentration curlHow to do reverse concentration curls
A man doing incline reverse curls (aka pronated incline curls)Incline reverse curls tutorial and advantages
A man doing a single arm reverse curl with one dumbbellSingle arm reverse curl tutorial and training tips
A man performing a reverse curl with resistance bandsHow to do resistance band reverse curls
A man doing reverse kettlebell curls for his bicepsKettlebell reverse curls advantages and disadvantages
A man performing a reverse curl on a TRXHow to do a TRX reverse curl correctly

Zottman Curls

A man doing standing dumbbell Zottman curls for his bicepsStanding Zottman curl benefits and variations
A man performing seated Zottman curlsSeated Zottman curl exercise guide
A man performing a Zottman preacher curl to work his bicepsZottman preacher curl tutorial and exercise analysis
A man doing a kettlebell Zottman curlHow to do a kettlebell Zottman curl
A man doing Zottman curls with cablesCable Zottman curl tutorial
A man performing Zottman curls with resistance bandsResistance band Zottman curl exercise guide
A man doing Zottman curls on the TRXHow to do a TRX Zottman curl

Cable Curls

A man performing a standing straight bar cable curl for his bicepsStanding cable bicep curl tutorial, mistakes, and variations
A man doing a one arm high cable curl to work his bicepsOverhead high cable curl tutorial, mistakes, and benefits
A man doing a behind the back cable curl for his bicepsBehind the back cable curl tutorial and common mistakes
A man performing single arm cable curls for his bicepsStanding one arm cable curl tutorial and benefits
A man doing a pronated reverse cable curl for his bicepsHow to do reverse cable curls with the optimal form
A man performing a good cable curl alternativeFind the best cable curl alternative for your biceps
A man doing a bicep lying cable curl with a straight bar attachmentLying cable curls tutorial, benefits, and alternatives
A man performing a seated cable bicep curlHow to do seated cable curls for your biceps
A man performing preacher curls with cablesCable preacher curl benefits, downsides, and variations
A man doing an EZ bar cable curl for his bicepsHow to do EZ bar cable curls with the proper form
A man doing seated incline cable curls for his bicepsIncline cable curl tutorial, mistakes, and alternatives
A man doing seated cable concentration curls for his bicepsHow to do cable concentration curls
A man doing drag curls with cablesHow to do cable drag curls for your biceps
A man performing a behind the head cable curl for his bicepsBehind the head cable curl training tutorial and benefits
A man doing close grip cable curls for his bicepsHow to perform close grip cable curls
A man doing alternating cable curls for his bicepsHow to perform alternating cable curls for your biceps
A man performing a wide grip cable curlWide grip cable curl tutorial and benefits
A man performing spider cable curlsCable spider curl advantages and disadvantages
A man doing Zottman curls with cablesCable Zottman curl tutorial
A man doing bayesian curls for his bicepsBayesian curl tutorial, benefits, and comparison
A man performing a cable guillotine curl for his bicepsGuillotine curl how-to guide and benefits explanation
A man performing cable rope hammer curls for his bicepsCable rope hammer curls tutorial, benefits, and variations

EZ Curls

A man doing EZ bar bicep curlsHow to do a standing EZ bar curl for your biceps with a supinated grip
A man doing a close grip EZ bar curl for his bicepsClose grip EZ bar curl tutorial, benefits, and comparison
A man doing a wide EZ bar curl with a firm grip to work his bicepsHow to do a wide EZ bar curl
A man performing a reverse grip EZ bar curl (aka an overhand EZ bar curl)Reverse grip EZ bar curl tutorial and advantages
A man performing cable EZ bar curlsHow to do EZ bar cable curls with the proper form
A man doing incline EZ bar spider curls for his bicepsEZ bar spider curl tutorial, pros, and cons
A man doing EZ bar drag curls to work his bicepsHow to do EZ bar drag curls
A man doing negative bicep curlsThe complete guide to negative bicep curls and exercises
A man doing an EZ bicep preacher curlHow to do an EZ bar preacher curl
A man performing a standing cambered bar curlCambered bar curls tutorial (standing and preacher variations)

Kettlebell Curls

A man doing a kettlebell bicep curlHow to do kettlebell curls for your biceps
A man doing a kettlebell two handed hammer curlKettlebell hammer curl tutorial and muscle-building advantages
A man performing kettlebell crush curlsKettlebell crush curl tutorial and training tips
A man performing kettlebell preacher curls for his bicepsKettlebell preacher curl tutorial
A man doing kettlebell spider curls for his bicepsKettlebell spider curls tutorial and variations
A man doing a kettlebell Zottman curlHow to do a kettlebell Zottman curl
A man performing kettlebell concentration curls for his bicepsKettlebell concentration curl advantages and disadvantages
A man performing kettlebell incline curlsHow to do incline kettlebell curls
A man doing reverse kettlebell curls for his bicepsKettlebell reverse curls advantages and disadvantages

Resistance Band Curls

A man performing resistance band curls for his bicepsHow to do resistance band bicep curls
A man performing a resistance band hammer curl for his bicepsResistance band hammer curls exercise guide
A man performing a resistance band preacher curl to work his bicepsResistance band preacher curls tutorial
A man doing a resistance band spider curl to work his bicepsHow to do spider curls with resistance bands
A man performing a reverse curl with resistance bandsHow to do resistance band reverse curls
A man performing resistance band drag curlsHow to do a resistance band drag curl
A man doing a concentration resistance band curl for his bicepsResistance band concentration curls tutorial and variations
A man performing a resistance band Zottman curlResistance band Zottman curl exercise guide
A man performing a resistance band incline curlResistance band incline curl tutorial

Other Curls

A man performing bicep plate curlsPlate curls tutorial and variations for your biceps
A man doing doorway curls for his bicepsHow to do door curls for your biceps
A man at the gym doing inverted curls for his bicepsInverted bicep curl training guide
A man doing Smith machine bicep curls at the gymHow to do Smith machine curls for your biceps
A man doing Smith machine curl throws for his bicepsSmith machine curl throw technique and benefits
A man doing a medicine ball bicep curlHow to do medicine ball curls for your biceps
A man performing Swiss ball bicep curls with some dumbbellsHow to do Swiss ball bicep curls and similar exercises
A man performing TRX bicep curlsTRX bicep curl form and variations
A man doing towel curls for his bicepsWill towel curls build your biceps?

Comparisons

A man doing a hammer curls vs bicep curls comparison to show the differencesHammer curls vs bicep curls
A man doing a dumbbell curls vs barbell curls comparison to show the differencesBarbell curl vs dumbbell curl
A man performing a preacher curl vs bicep curl comparison to show the differencesPreacher curl vs bicep curl
A weight lifter doing a side by side preacher curls vs spider curls comparisonSpider curls vs preacher curls
A man performing a barbell curl vs EZ bar curl comparison to show the differencesBarbell curl vs EZ bar curl
A man performing a preacher curl vs concentration curl comparisonConcentration curls vs preacher curls
A man doing a reverse curls vs regular curls comparison to show the differencesReverse curls vs regular curls
A man doing a reverse curls vs hammer curls comparison to show the differencesReverse curls vs hammer curls
A weight lifter doing a preacher curls vs hammer curls comparisonHammer curls vs preacher curls
A weight lifter performing a close grip curls vs wide grip curls comparison to show the differencesClose grip curls vs wide grip curls
A weight lifter doing a cable curls vs dumbbell curls comparison to show the differencesCable curls vs dumbbell curls
A weight lifter doing a dumbbell curls vs kettlebell curls comparisonKettlebell curls vs dumbbell curls
A man doing a standing curls vs seated curls comparisonSeated bicep curl vs standing curl
A man doing a cable curls vs barbell curls comparison to show the differencesCable curl vs barbell curl
A weight lifter comparing a preacher curl with an incline curlIncline curls vs preacher curls
A weight lifter doing a drag curls vs spider curls comparison to illustrate the differencesDrag curl vs spider curl
A man doing a side by side Zottman curls vs hammer curls comparisonZottman curl vs hammer curl

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A man showing his small 9 inch bicepsShould you be concerned about having 9 inch biceps?
A female showing her 10 inch biceps10 inch biceps: A normal, healthy size?
A man measuring his 11 inch biceps11 inch biceps: A normal arm measurement for males and females?
A man flexing his 12 inch biceps at the gymIs having 12 inch biceps normal for men and women?
A man easuring his 13 inch bicep musclesAre 13 inch biceps big or small?
A man with fairly big 14 inch armsHow big are 14 inch biceps and 14.5 inch arms?
A man who has 15 inch biceps flexedAre 15 inch biceps and 15.5 inch arms big?
A man showing how to get 16 inch arms naturallyAre 16 inch arms flexed big for a natural lifter?
A man showing his 17 inch bicepsAre 17 inch arms/biceps considered big?
A man flexing his natural 18 inch armsAre 18 inch biceps big? Learn how to get 18 inch arms naturally
A bodybuilder flexing his big 19 inch bicepsCan you get 19 inch biceps as a natural lifter?
A bodybuilder flexing his arms because he's in the 20 inch biceps clubAre 20 inch biceps big? Learn how to get 20 inch arms naturally
A big bodybuilder with 21 inch bicepsCan you really get 21 inch biceps/arms naturally?
A bodybuilder flexing his 22 inch bicepsHow to get 22 inch arms (if you have the genetics)
A bodybuilder flexing his 23 inch bicepsHow hard is it to get 23 inch biceps?
A bodybuilder flexing his 24 inch bicepsCheck out these bodybuilders with 24 inch biceps
A ripped bodybuilder flexing his 25 inch armsLearn how these bodybuilders built their 25 inch biceps
A bodybuilder with massive 26 inch armsDoes anyone actually have 26 inch biceps?
A big bodybuilder flexing his 27 inch armsMeet the man with 27 inch arms
A bodybuilder flexing his big 28 inch bicepsMeet the bodybuilders with 28 inch biceps
A bodybuilder flexing his 29 inch biceps in the gymMeet the Brazilian man with 29 inch biceps
A bodybuilder pointing at his 30 inch bicepsHow did this man get 30 inch biceps?
A bodybuilder flexing his 31 inch bicepsHow did Moustafa Ismail build 31 inch biceps?
A man flexing his biceps, wishing they were 32 inchesDoes anyone actually have 32 inch biceps?
A man training his massive 40 inch bicepsDo any bodybuilders actually have 40 inch biceps?
A bodybuilder flexing his arm wishing he had 50 inch bicepsAre there really bodybuilders who have 50 inch biceps?
Two men flexing their arms before researching the average bicep sizeDiscover the average bicep size in males and females and learn how to take an accurate upper arm circumference measurement
A bodybuilder with some of the biggest arms in the worldWho has the biggest biceps in the world and the best arms in bodybuilding history?
A woman bodybuilder displaying some of the biggest female biceps ever recordedThe 10 biggest female biceps in the world revealed (huge peaks!)
A man lifting the average curl weight for menWhat is the average bicep curl weight for men and women?
A muscular man attempting a world record bicep curlThe current bicep curl world record revealed (strict, barbell, dumbbell, one-arm)
A bodybuilder doing 10 lb curls for his bicepsAre 10 pound bicep curls enough to see results?
A man bicep curling 20 lb dumbbells at the gymIs curling 20 lb dumbbells enough to build your biceps?
A muscular man dumbbell curling 25 lbs to work his bicepsIs curling 25 lbs with dumbbells enough weight to build muscle?
A man performing a 30 lb dumbbell curl to work his bicepsIs curling 30 pounds and 35 pounds with dumbbells good?
A man curling 40 pound dumbbells with good formIs curling 40 lb dumbbells good?
A man a doing 45 lb bicep curlIs a 45 lb bicep curl impressive if you use dumbbells?
A man curling 50 pound dumbbells with good formIs curling 50 lb dumbbells good for a weight lifter?
A bodybuilder bicep curling 60 pound dumbbellsIs a 60 pound or 65 pound dumbbell curl an impressive lift?
A man performing 70 lb dumbbell curls for his bicepsHow impressive is curling 70 lb dumbbells for reps?
A man working his biceps with an 80 lb dumbbell curlHow impressive is curling 80 pound dumbbells as a natural lifter?
A muscular man performing a 90 lb bicep curl with a dumbbellIs curling 90 lbs and 95 lbs with a barbell and dumbbells good?
A man performing a 100 lb barbell curl for his bicepsAre 100 pound dumbbell curls and 100 lb barbell curls good lifts?
A man doing a 135 pound curl for his bicepsHow impressive is a 135 pound bicep curl?
A bodybuilder performing a 100 kg bicep curl with a barbellIs it possible to perform a 100 kg bicep curl with a barbell?
A bodybuilder performing a 60 kg bicep curl with a barbellIs a 60 kg bicep curl an impressive lift?
A man performing a 70 kg bicep curlIs a 70 kg bicep curl an achievable feat of strength?
A man bicep curling 15 pound dumbbellsIs curling 15 pound dumbbells good enough for growing your biceps?
A bodybuilder performing a 150 lb bicep curl with a barbellHow realistic is curling 150 lb dumbbells and barbells?
A bodybuilder curling 200 lbs to work his bicepsIs bicep curling 200 lbs with dumbbells or a barbell possible?
A bodybuilder performing a 300 lb bicep curl with a barbellIs bicep curling 300 lbs and 400 lbs possible for anyone?
A man performing a 10 kg bicep curlAre 10 kg bicep curls enough to build muscle?
A man doing a 20 kg bicep curlIs a 20 kg bicep curl good?
A man doing a 30 kg barbell curl for his bicepsIs a 30 kg bicep curl good for a natural lifter?
A man at the gym doing a 40 kg bicep curlIs a 40 kg bicep curl (barbell) any good?
A man at the gym performing a 50 kg bicep curl with a barbellHow impressive is a 50 kg bicep curl?
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