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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 18th September 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 function of the biceps brachii; elbow flexion and forearm supination
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 man doing some bicep workouts at homeBest at home bicep workouts and exercises
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A man demonstrating two of the best bodyweight bicep exercises that you can performBest bodyweight bicep exercises and curls for calisthenics
A man doing some bicep workouts with dumbbellsBest dumbbell bicep exercises and workout routines for mass
A man performing some bicep barbell exercises during his workoutBest bicep barbell exercises and workout routines for muscle growth
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A man demonstrating some good kettlebell bicep exercisesBest kettlebell bicep exercises and workout routines
A man performing a bicep resistance band workoutBest resistance band bicep exercises and workout routines
A man performing some TRX bicep exercisesTRX bicep exercises and workouts
A man demonstrating some long head bicep exercisesBest long head bicep exercises (outer bicep workouts)
A man doing some short head bicep exercisesBest short head bicep exercises (inner bicep workouts)
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A man demonstrating a chest and bicep workoutBest chest and bicep workout routine for mass, superset training, and home workouts
A man doing a good shoulder and bicep workoutBest shoulder and bicep workout routines for a stronger upper body
A man doing some leg and arm workoutsLeg and arm workouts: Exercise ideas for your biceps and lower body
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A man performing a back biceps and abs workoutA full back biceps and abs workout for hypertrophy
A man demonstrating some isometric bicep exercisesBest isometric bicep exercises to gain strength and muscle
A man performing some bicep peak exercisesBest bicep peak exercises and workout for shape
A man performing a bicep definition workoutBest bicep exercises and workouts for definition
A man performing a bicep pump workout with some weightsBest bicep pump workout to blow up your arms
A man performing a beginner bicep workout.Simple 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 doing some unique bicep workoutsUnique bicep workouts and exercises
A man performing a quick bicep workout with some weightsBlast your bis with this quick bicep workout
A man doing some curls during his 30 minute bicep workoutA 30-minute bicep workout for muscle growth
A man performing a high rep bicep workout routineTwo high rep bicep workout routines to stimulate new growth
A man performing a bicep superset workout routineBest bicep superset workout routines for gaining muscle
A man performing 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 bicep and forearm workoutBicep and forearm workout routines for more arm mass
A man performing a bicep tricep forearm workoutTry this bicep tricep and forearm workout for more size!

Hammer Curls

A man showing how to do hammer curls with dumbbells to work the bicepsDumbbell hammer curls muscles worked, form, and benefits
A man doing cross body dumbbell curls for his bicepsPinwheel cross body hammer curl: Form, mistakes, and benefits
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A man performing seated hammer curls for his bicepsHow to do seated hammer curls with dumbbells
A man performing alternating hammer curlsAlternating hammer curl tutorial, mistakes, and benefits
A man performing a preacher hammer curlPreacher hammer curl tutorial, benefits, and alternatives
Man performing a hammer curl to press for his shouldersHammer curl to press for your shoulders: The ultimate guide
A man doing a plate hammer curlPlate hammer curl tutorial and training tips
A man performing a barbell hammer curlBarbell hammer curl advantages and disadvantages
A man performing a decline dumbbell hammer curlDecline hammer curl tutorial with dumbbells
Man performing kettlebell hammer curlsKettlebell hammer curl tutorial and muscle-building advantages
A man using the hammer curl machine at the gymMachine hammer curl tutorial and arm-building advantages
Man performing hammer curls with bandsResistance band hammer curls exercise guide, advantages, and variations
A man performing hammer concentration curlsHow to do hammer concentration curls with the proper form
A man performing single arm hammer curlsHow to do single arm hammer curls correctly
A man performing in out hammer curls for his bicepsIn out hammer curls: Better than the regular version?
A man performing a hammer spider curl at the gymSpider hammer curls: Tutorial, pros, and cons
A man performing single leg dumbbell hammer curlsSingle leg hammer curl: Worth performing or not?
A man doing lying hammer curlsHow to do lying hammer curls: Technique, benefits, variations
A man performing a TRX hammer curlTRX hammer curl tutorial, benefits, and drawbacks
A man performing a 1 1 2 hammer curl1 1 2 hammer curl exercise guide and workout tips

Dumbbell Curls

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A man performing seated concentration curls with dumbbellsHow to do concentration curls with dumbbells (seated and standing)
A man performing a standing Zottman curlStanding Zottman curl benefits and variations
A man performing dumbbell spider curls on an incline benchSpider curls: How to do them with dumbbells on an incline bench
Man performing a seated incline dumbbell curl for his bicepsIncline dumbbell curl: Learn how to do this seated DB bicep-builder with the proper form
Man performing seated dumbbell curls for his bicepsHow to perform seated dumbbell curls for your biceps
A man performing standing alternating dumbbell curls for his bicepsAlternating dumbbell curl tutorial (seated and standing)
Man doing a one arm dumbbell preacher curlOne arm dumbbell preacher curl tutorial, advantages, and variations
A man performing static arm curls for his bicepsStatic arm curls tutorial: Do iso curl holds work?
A man performing waiter curlsWaiter curls technique and benefits
A man doing a dumbbell curl to press for his shouldersDo the dumbbell curl to press to blast your biceps and shoulders
Man demonstrating the inner biceps curlInner bicep curl tutorial and advantages
A man performing an in and out bicep curlThe in and out bicep curl training guide
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A man performing a dumbbell drag curl for his bicepsDumbbell drag curls tutorial
Man performing a standing reverse dumbbell curlReverse dumbbell curl tutorial (standing)
Man doing a reverse lunge with bicep curlLunge with bicep curl tutorial
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A man performing a squat with bicep curlHow to do a squat bicep curl
A man doing a single arm curl for his bicepsSingle arm bicep curl tutorial and variations
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A man performing wall curls for his biceps using dumbbellsWall curls: The Ultimate guide
A man performing no money curlsHow to do no money curls
A man performing wide grip dumbbell curlsWide dumbbell curls tutorial and training tips
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A man performing a dumbbell high curl for his bicepsDumbbell high curl: Good for the biceps?
A man demonstrating how to do a kneeling curl to press for your shouldersHow to do a kneeling curl to press for your biceps
A man performing a dumbbell supinated curl for his bicepsHow to do twisting supinated curls for your biceps

Preacher Curls

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A man performing a barbell preacher curlBarbell preacher curl tutorial, advantages, and disadvantages
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A man performing standing preacher curlsStanding preacher curls tutorial and exercise analysis
A man doing hammer preacher curls with dumbbellsPreacher hammer curl tutorial, benefits, and alternatives
A man performing a preacher curl with cablesCable preacher curl benefits, downsides, and variations
A man performing the close grip preacher curl for his bicepsClose grip preacher curl tutorial and comparison
A man performing wide grip preacher curlsWide grip preacher curls: The ultimate guide
A man doing reverse grip preacher curlsReverse grip preacher curl tutorial
A man performing a Zottman preacher curl with dumbbellsZottman preacher curl tutorial and exercise analysis
A man performing a kettlebell preacher curlKettlebell preacher curl tutorial
A man performing resistance band preacher curlsResistance band preacher curls: Will they build your biceps?
A man performing alternating preacher curls with dumbbellsAlternating preacher curls tutorial
A man performing sissy bar preacher curlsSissy bar preacher curls tutorial and training tips
A man performing an EZ bar Scott curlScott curl exercise guide with dumbbells, barbells, and an EZ bar
Two Hammer Strength preacher curl stationsHammer Strength preacher curls tutorial

Barbell Curls

A man demonstrating the proper standing barbell curl form for working the bicepsHow to do a standing barbell bicep curl with the proper form
A man performing a barbell preacher curlBarbell preacher curl tutorial, advantages, and disadvantages
A man doing a seated barbell curl for his bicepsSeated barbell curl tutorial, pros, and cons
A man performing a barbell hammer curlBarbell hammer curl advantages and disadvantages
A man performing wide grip barbell curls for his bicepsWide grip barbell curl pros, cons, and tutorial
A man performing close grip barbell curlsClose grip barbell curl tutorial and advantages
A man doing a barbell spider curl for his bicepsBarbell spider curl exercise guide
A man demonstrating some barbell curl alternative exercises for working the bicepsBest barbell curl alternative
Man doing barbell concentration curls for his bicepsBarbell concentration curl tutorial
A man performing a barbell curl to pressHow to do a barbell curl and press
A man performing a barbell drag curl for his bicepsBarbell drag curl tutorial, benefits, and variations
A man performing a one arm barbell curlHow to do a one arm barbell curl
A man doing Arnold cheat curls with a straight barHow to do barbell cheat curls like Arnold
Man performing reverse curls with a barbellHow to do reverse grip barbell bicep curls
A man doing strict curl training for his bicepsStrict curl rules and training tips
Man doing the bicep 21s exerciseHow to do bicep 21s on curls (barbell and dumbbell)
A man performing a barbell power curlPower curl tutorial and variations
A man performing an eccentric bicep curlEccentric bicep curl tutorial and exercise variations
A man doing the dead curl press exercise with a barbellHow to do a dead curl press with dumbbells and a barbell
A man doing Dave Draper forehead curls for his bicepsThe ultimate guide to forehead curls
A man doing half bicep curlsShould you do half curls for your biceps?
Training partners performing buddy curls 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 performing seated concentration curls with dumbbellsHow to do concentration curls with dumbbells (seated and standing)
Man doing a cable concentration curl for his bicepsHow to do cable concentration curls
Man performing the barbell concentration curlBarbell concentration curl tutorial
Man performing a two arm concentration hammer curlHow to do hammer concentration curls with the proper form
A man demonstrating how to do kettlebell concentration curlsKettlebell concentration curl advantages and disadvantages
A man doing a reverse grip concentration curlHow to do reverse concentration curls
A man performing resistance band concentration curls for his bicepsResistance band concentration curls tutorial and variations

Incline Curls

Man performing a seated incline dumbbell curl for his bicepsIncline dumbbell curl: Learn how to do this seated DB bicep-builder with the proper form
A man performing seated incline hammer curlsIncline hammer curls tutorial, muscles worked, and mistakes
Man performing incline alternating dumbbell curlsAlternate incline dumbbell curl tutorial
A man performing an incline cable curl for his bicepsIncline cable curl tutorial, mistakes, and alternatives
A man doing the dumbbell prone incline curlHow to do a prone incline curl with dumbbells and barbells
Man performing an incline inner bicep curlHow to perform an incline inner-biceps curl
Man performing an incline dumbbell reverse curlIncline reverse curls tutorial and advantages
A man doing incline curls with resistance bands on a benchResistance band incline curl tutorial
Man doing an incline kettlebell curlHow to do incline kettlebell curls

Spider Curls

A man performing the spider curls exercise with dumbbellsSpider curls: How to do them with dumbbells on an incline bench
A man doing a barbell spider curl for his bicepsBarbell spider curl exercise guide
A man doing some spider curl alternativesThe most optimal spider curl alternative for your biceps revealed
Man performing incline EZ bar spider curlsEZ bar spider curl tutorial, pros, and cons
A man performing dumbbell spider hammer curlsSpider hammer curls: Tutorial, pros, and cons
A man doing resistance band spider curlsHow to do spider curls with resistance bands
A man doing reverse spider curls with dumbbellsReverse spider curls tutorial and benefits
A man performing spider cable curlsCable spider curl advantages and disadvantages
Man doing a kettlebell spider curl for his bicepsKettlebell spider curls tutorial and variations
A man performing a one arm spider curl with a dumbbellOne arm dumbbell spider curl exercise guide

Drag Curls

A man performing a barbell drag curl for his bicepsBarbell drag curl tutorial, benefits, and variations
A man performing Smith machine drag curls for his bicepsHow to do a Smith machine drag curl
A spider curl vs preacher curl comparisonDumbbell drag curls tutorial
Man performing a barbell reverse drag curlReverse drag curls training tutorial
A man performing cable drag curlsHow to do cable drag curls for your biceps
A man performing EZ bar drag curlsHow to do EZ bar drag curls
A man performing resistance band drag curlsHow to do a resistance band drag curl

Reverse Curls

Man performing reverse curls with a barbellHow to do reverse grip barbell bicep curls
A man doing the reverse EZ bar curlReverse grip EZ bar curl tutorial and advantages
A man demonstrating how to do a reverse cable curlHow to do reverse cable curls with the optimal form
Man performing a standing reverse dumbbell curlReverse dumbbell curl tutorial (standing)
Man performing seated reverse dumbbell curlsSeated reverse dumbbell curl tutorial
Man performing a barbell reverse drag curlReverse drag curls training tutorial
A man doing reverse grip preacher curlsReverse grip preacher curl tutorial
Man performing the reverse plate curlReverse plate curls tutorial and variations
A man performing reverse spider curlsReverse spider curls tutorial and benefits
A man doing a reverse grip concentration curlHow to do reverse concentration curls
Man performing an incline dumbbell reverse curlIncline reverse curls tutorial and advantages
Man performing a single arm reverse curlSingle arm reverse curl tutorial and training tips
A man performing reverse curls with resistance bandsHow to do resistance band reverse curls
A man performing kettlebell reverse curlsKettlebell reverse curls advantages and disadvantages
A man performing a TRX reverse curlHow to do a TRX reverse curl correctly

Zottman Curls

A man performing a standing Zottman curlStanding Zottman curl benefits and variations
A man doing seated Zottman curlsSeated Zottman curl exercise guide
A man performing a Zottman preacher curl with dumbbellsZottman preacher curl tutorial and exercise analysis
A man performing a kettlebell Zottman curlHow to do a kettlebell Zottman curl
A man performing cable Zottman curlsCable Zottman curl tutorial
A man doing a Zottman curl with resistance bandsResistance band Zottman curl exercise guide
A man performing a TRX Zottman curlHow to do a TRX Zottman curl

Cable Curls

Man doing standing bicep cable curlsStanding cable bicep curl tutorial, mistakes, and variations
Man performing an overhead cable curl for his bicepsOverhead high cable curl tutorial, mistakes, and benefits
Image showing how to perform a behind the back cable curl correctlyBehind the back cable curl tutorial and common mistakes
A man performing a single arm cable curl for his bicepsStanding one arm cable curl tutorial and benefits
A man demonstrating how to do a reverse cable curlHow to do reverse cable curls with the optimal form
A man demonstrating some cable curl alternativesFind the best cable curl alternative for your biceps
A man doing a lying cable bicep curlLying cable curls tutorial, benefits, and alternatives
Man performing seated cable curls for his bicepsHow to do seated cable curls for your biceps
A man performing a preacher curl with cablesCable preacher curl benefits, downsides, and variations
A man performing an EZ cable curl for his bicepsHow to do EZ bar cable curls with the proper form
A man performing an incline cable curl for his bicepsIncline cable curl tutorial, mistakes, and alternatives
A man doing a sitting cable concentration bicep curlHow to do cable concentration curls
A man performing cable drag curlsHow to do cable drag curls for your biceps
Man doing a behind the head cable curl for his bicepsBehind the head cable curl training tutorial and benefits
Man performing close grip cable curls for his bicepsHow to perform close grip cable curls
A man performing alternating cable curlsHow to perform alternating cable curls for your biceps
Man doing cable wide curls for his bicepsWide grip cable curl tutorial and benefits
A man performing spider cable curlsCable spider curl advantages and disadvantages
A man performing cable Zottman curlsCable Zottman curl tutorial
Man performing a bayesian cable curl for his bicepsBayesian curl tutorial, benefits, and comparison
Man doing the guillotine curl for his bicepsGuillotine curl how-to guide and benefits explanation
Man performing rope hammer curls for his bicepsCable rope hammer curls tutorial, benefits, and variations

EZ Curls

A man doing a standing EZ bar biceps curlHow to do a standing EZ bar curl for your biceps with a supinated grip
A man performing a close grip EZ bar curl for his bicepsClose grip EZ bar curl tutorial, benefits, and comparison
A man performing a wide EZ bar curlHow to do a wide EZ bar curl
A man doing the reverse EZ bar curlReverse grip EZ bar curl tutorial and advantages
A man performing an EZ cable curl for his bicepsHow to do EZ bar cable curls with the proper form
A man performing an EZ bar spider curlEZ bar spider curl tutorial, pros, and cons
A man performing EZ bar drag curlsHow to do EZ bar drag curls
A man doing heavy negative curls for his bicepsThe complete guide to negative bicep curls and exercises
A man demonstrating how to do an EZ bar preacher curl for the bicepsHow to do an EZ bar preacher curl
A man performing cambered bar curls for his bicepsCambered bar curls tutorial (standing and preacher variations)

Kettlebell Curls

A man performing kettlebell bicep curls with the proper formHow to do kettlebell curls for your biceps
Man performing kettlebell hammer curlsKettlebell hammer curl tutorial and muscle-building advantages
A man performing a kettlebell crush curlKettlebell crush curl tutorial and training tips
A man performing a kettlebell preacher curlKettlebell preacher curl tutorial
Man doing a kettlebell spider curl for his bicepsKettlebell spider curls tutorial and variations
A man performing a kettlebell Zottman curlHow to do a kettlebell Zottman curl
A man demonstrating how to do kettlebell concentration curlsKettlebell concentration curl advantages and disadvantages
Man doing an incline kettlebell curlHow to do incline kettlebell curls
A man doing the kettlebell reverse curlKettlebell reverse curls advantages and disadvantages

Resistance Band Curls

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

Other Curls

A man performing the plate bicep curl exercisePlate curls tutorial and variations for your biceps
A man doing a door curl for his bicepsHow to do door curls for your biceps
A man doing an inverted curlInverted bicep curl training guide
A man performing Smith machine curls for his bicepsHow to do Smith machine curls for your biceps
A man performing a Smith machine curl throwSmith machine curl throw technique and benefits
A man doing medicine ball curls for his bicepsHow to do medicine ball curls for your biceps
A man performing Swiss ball bicep curlsHow to do Swiss ball bicep curls and similar exercises
A man performing a TRX biceps curlTRX bicep curl form and variations
A man performing towel curls for his bicepsWill towel curls build your biceps?

Comparisons

A man demonstrating the difference between hammer curls and bicep curlsHammer curls vs bicep curls
A barbell curl vs dumbbell curl comparisonBarbell curl vs dumbbell curl
A preacher curl vs bicep curl comparisonPreacher curl vs bicep curl
A spider curls vs preacher curls comparisonSpider curls vs preacher curls
A barbell curl vs ez bar curl comparisonBarbell curl vs EZ bar curl
A concentration curls vs preacher curls comparisonConcentration curls vs preacher curls
A reverse curls vs regular curls comparisonReverse curls vs regular curls
A reverse curls vs hammer curls comparisonReverse curls vs hammer curls
A hammer curls vs preacher curls comparisonHammer curls vs preacher curls
A close grip curls vs wide grip demonstrationClose grip curls vs wide grip curls
A side by side cable curls vs dumbbell curls comparisonCable curls vs dumbbell curls
A kettlebell curls vs dumbbell curls comparisonKettlebell curls vs dumbbell curls
A seated dumbbell curl vs standing curl comparisonSeated bicep curl vs standing curl
A cable curl vs barbell curl comparisonCable curl vs barbell curl
An incline curls vs preacher curls comparisonIncline curls vs preacher curls
A man demonstrating the differences between spider curls and drag curlsDrag curl vs spider curl
A Zottman curl vs hammer curl comparisonZottman curl vs hammer curl

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