what are good bicep workouts?
446571
["Seated Alternating Dumbbell Curl. When discussing valuable bicep exercises, We'd be remiss not to start things off with the tried-and-true dumbbell curl. ... ", 'Alternating Incline Dumbbell Curl. ... ', 'Seated Alternating Hammer Curl. ... ', 'Standing Reverse Barbell Curl. ... ', 'Standing Cable Curl.']
425812
['One arm rows.', 'Barbell rows.', 'Double arm rows.', 'Barbell high rows.', 'Dumbell pullovers.', 'Seated rows with bands.', 'Lat pulls with a resistance band.', 'Back extensions.']
228221
['Plank to Dolphin. "Plank to Dolphin is a great warm-up for the shoulders, arms, and core," says West. ... ', 'Push-Up. Push-ups work your abs, arms, and shoulders all at once, says West—win, win, win. ... ', 'Plank Tap. ... ', 'Forearm Side Plank With Twist. ... ', 'Bicycle Crunch. ... ', 'Plank to Downward Dog Tap. ... ', 'Diamond Push-Up. ... ', 'Lateral Plank Walk.']
810050
['Deadlift: While this will mainly target your lower back, it will also hit your legs, chest and arms in just one motion. ... ', "Squat: Never skip leg day, that's the mantra. ... ", 'Military Press: Finally, some upper body! ... ', 'Bench Press: Whether you are using a barbell or dumbbell, the bench press is a staple of any workout routine.']
348656
['Side lunge with dumbbells.', 'Side dumbbell abductions.', 'Side leg lifts.', 'Hip raises.', 'Squats.', 'Squat kicks.', 'Dumbbell squats.', 'Split leg squats.']
419977
While there are many other exercises that can build the bicep, the curl is foundational to growth. When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest.
230199
['Core Stabilizer — do 10 reps. Start standing with your feet hip-width apart. ... ', 'Reverse Dumbbell Chop — do 10 reps on each side. Advertisement. ... ', 'Standing Oblique Bends — do 10 reps on each side. ... ', 'Warrior Balance — do 10 reps on each side.']
240750
[' Hamstring Curl. Works: Hamstrings, glutes, abs and lower back. ... ', ' McGill crunch. Works: Front and lateral abdominals. ... ', ' Single-leg glute bridge. Works: Glutes, hamstrings, abs and lower back. ... ', ' Straight-arm plank with jumps. ... ', ' Reverse lunge with twist. ... ', ' Side-plank with leg lift.']
716214
['Incline Dumbbell Hammer Curl.', 'Incline Inner-biceps curl.', 'EZ bar curl.', 'wide-grip standing barbell curl.', 'Zottman curl.', 'Regular-Grip Barbell Curl.', 'Dumbbell Biceps Curl.', 'Preacher Hammer Dumbbell Curl.']
950063
['Alternating Single-Arm Chest Press.', 'Skull Crusher.', 'Hammer Curl.', 'Bent-Over Row.', 'Incline Push-up.', 'Plank Shoulder Tap.']
915650
['Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ... ', 'Pushups. Drop and give me 20! ... ', 'Squats. ... ', 'Standing overhead dumbbell presses. ... ', 'Dumbbell rows. ... ', 'Single-leg deadlifts. ... ', 'Burpees. ... ', 'Side planks.']
783079
Dumbbell curls are one of the quintessential exercise for training several arm muscles, including the biceps and the forearms. In beginners, curls build both strength and size.
652693
['Bench presses * 1x 30 – 45.', 'Bench presses 5x – 6.', 'Wide-grip behind-the-neck chins 5 15-8.', 'Incline barbell presses 5x 10-15.', 'T-bar rows 5x 10-15.', 'Flat-bench dumbbell flyes 5x 10-15.', 'Wide-grip barbell rows 5x 10-15 (performed standing on a block for better range of motion)']
357666
['Barbell squat, dumbbell squat or sled hack squat.', 'Dumbbell incline bench press.', 'Romanian deadlift.', 'Dumbbell biceps arm curl.', 'Dumbbell triceps extension or machine pushdown.', 'Seated cable row.', 'Lat pulldown to the front with wide grip.', 'Reverse crunch.']
199126
['Exercise 1: Bend and Reach.', 'Exercise 2: Rear Lunge.', 'Exercise 3: High Jumper.', 'Exercise 4: Rower.', 'Exercise 5: Squat Bender.', 'Exercise 6: Windmill.', 'Exercise 7: Forward Lunge.', 'Exercise 8: Prone Row.']
482727
['Incline Press-ups. ... ', 'Handstand Wall Walk. ... ', 'Bodyweight Dips. ... ', 'Body-up.']
487108
['3-Repetition Maximum Deadlift.', 'Standing Power Throw.', 'Hand-Release Push-Up.', 'Sprint-Drag-Carry.', 'Leg Tuck.', '2-Mile Run.']