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Please read our guidelines section before attempting any of our free weight bicep exercises. Click on the images to enlarge.

Check out our free weight bicep exercise guide | Check out our free weight bicep workout guide

You can find some very useful information about the bicep muscles here. Guide to the bicep muscles.

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Barbell Bicep Curl - This is a common free standing exercise popular amongst novice body builders and the most experienced. Great exercise for building muscle mass and size of the bicep muscles. This exercise includes three technique descriptions. Read more about the barbell bicep curl

Straight Grip Barbell Bicep Curls Starting Straight Grip Barbell Bicep Curls Finishing Close Grip Barbell Bicep Curls Starting Close Grip Barbell Bicep Curls Finishing
Straight Grip Starting Straight Grip Finishing Close Grip Starting Close Grip Finishing
Wide Grip Barbell Bicep Curls Starting Wide Grip Barbell Bicep Curls Finishing
Wide Grip Starting Wide Grip Finishing

Barbell Drag Curl - The barbell drag curl is a strong, controlled free standing exercise for building muscle tone, shape and definition of the bicep muscles using a barbell and a suitable amount of weight. Read more about the barbell drag curl

Standing Barbell Drag Curl Starting Standing Barbell Drag Curl Finishing
Starting Finishing

Barbell Preacher Curl - The barbell preacher curls are another popular, strong exercise designed for building muscle mass, size and strength of the bicep muscles. This exercise include three technique descriptions. Read more about the barbell preacher curl

Straight Grip Barbell Preacher Curl Starting Straight Grip Barbell Preacher Curl Finishing Close Grip Barbell Preacher Curl Starting Close Grip Barbell Preacher Curl Finishing
Straight Grip Starting Straight Grip Finishing Close Grip Starting Close Grip Finishing
Wide Grip Barbell Preacher Curl Starting Wide Grip Barbell Preacher Curl Finishing
Wide Grip Starting Wide Grip Finishing

Barbell Spider Curls - A more advanced exercise using a preacher bench and a barbell for building muscle mass, size and strength of the bicep muscles and arms. This exercise includes three technique descriptions. Read more about the barbell spider curls

Straight Grip Barbell Spider Curl Starting Straight Grip Barbell Spider Curl Finishing Close Grip Barbell Spider Curl Starting Close Grip Barbell Spider Curl Finishing
Straight Grip Starting Straight Grip Finishing Close Grip Starting Close Grip Finishing
Wide Grip Barbell Spider Curl Starting Wide Grip Barbell Spider Curl Finishing
Wide Grip Starting Wide Grip Finishing

Bent Over Barbell Curls - This exercise uses an isolated position for building overall muscle mass, tone and control of the bicep muscles using a barbell and a suitable amount of weight. This exercise includes three technique descriptions. Read more about the bent over barbell curls

Straight Grip Bent Over Barbell Curls Starting Straight Grip Bent Over Barbell Curls Finishing Close Grip Bent Over Barbell Curls Starting Close Grip Bent Over Barbell Curls Finishing
Straight Grip Starting Straight Grip Finishing Close Grip Starting Close Grip Finishing

Bent Over Dumbbell Curls - The bent over dumbbell curls uses an isolated position for building muscle tone and shape of the bicep muscles. This exercise includes two technique descriptions. Read more about the bent over dumbbell curls

Dual Bent Over Dumbbell Curls Starting Dual Bent Over Dumbbell Curls Finishing Alt Bent Over Dumbbell Curls Starting Alt Bent Over Dumbbell Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Bent Over Dumbbell Zottman Curls - The bent over dumbbell zottman curls are a very controlled, two stage exercise for building overall muscle tone and definition. This exercise includes two technique descriptions. Read more about the bent over dumbbell zottman curls

Alt Bent Over Dumbbell Zottman Curls Starting Alt Bent Over Dumbbell Zottman Curls Finishing Dual Bent Over Dumbbell Zottman Curls Starting Dual Bent Over Dumbbell Zottman Curls Finishing
Alt Technique Starting Alt Technique Finishing Dual Technique Starting Dual Technique Finishing

Bent Over EZ Curls - Another strong exercise using an isolated position and a specialize barbell for building muscle mass, size and shape of the bicep muscles. This exercise includes two technique descriptions. Read more about the bent over ez curls

Close Grip Bent Over EZ Curls Starting Close Grip Bent Over EZ Curls Finishing Straight Grip Bent Over EZ Curls Starting Straight Grip Bent Over EZ Curls Finishing
Close Grip Starting Close Grip Finishing Wide Grip Starting Wide Grip Finishing

Bent Over Single Dumbbell Curl - The bent over single dumbbell curl is a controlled, focused exercise for building muscle tone and shape in an isolated position using a single dumbbell. Read more about the bent over single dumbbell curl

Bent Over Single Dumbbell Curl Starting Bent Over Single Dumbbell Curl Finishing
Starting Finishing

Bent Over Single Dumbbell Zottman Curl - The bent over single dumbbell zottman curl is another controlled, focused two stage exercise for building muscle tone, shape and definition of the bicep muscles. Read more about the bent over single dumbbell zottman curl

Bent Over Single Dumbbell Zottman Curl Starting Bent Over Single Dumbbell Zottman Curl Finishing
Starting Finishing

Dumbbell Preacher Curl - The dumbbell preacher curls are a strong, controlled free weight bicep exercise using an isolated position for building muscle tone and shape of the arms. This exercise includes two technique descriptions. Read more about the dumbbell preacher curl

Alt Dumbbell Preacher Curls Starting Alt Dumbbell Preacher Curls Finishing Dual Dumbbell Preacher Curls Starting Dual Dumbbell Preacher Curls Finishing
Alt Technique Starting Alt Technique Finishing Dual Technique Starting Dual Technique Finishing

Dumbbell Preacher Zottman Curls - The dumbbell preacher zottman curls are a two stage exercise designed to be isolated, controlled and will increase tone and shape. This exercise includes two technique descriptions. Read more about the dumbbell preacher zottman curls

Dual Dumbbell Preacher Zottman Curls Starting Dual Dumbbell Preacher Zottman Curls Finishing Alt Dumbbell Preacher Zottman Curls Starting Alt Dumbbell Preacher Zottman Curls Finishing
Dual Technique Starting Dual Technique Finishing Alt Technique Starting Alt Technique Finishing

Dumbbell Spider Curls - A strong, advanced free weight bicep exercise using a preacher bench designed for building muscle tone, shape and control of the bicep muscles. This exercise includes two technique descriptions. Read more about the dumbbell spider curls

Alt Dumbbell Spider Curls Starting Alt Dumbbell Spider Curls Finishing Dual Dumbbell Spider Curls Starting Dual Dumbbell Spider Curls Finishing
Alt Technique Starting Alt Technique Finishing Dual Technique Starting Dual Technique Finishing

Dumbbell Spider Zottman Curls - The dumbbell spider zottman curls are a strong, isolated two stage exercise for building muscle tone, shape and control. This exercise includes two technique descriptions. Read more about the dumbbell spider zottman curls

Alt Dumbbell Spider Zottman Curls Starting Alt Dumbbell Spider Zottman Curls Finishing Dual Dumbbell Spider Zottman Curls Starting Dual Dumbbell Spider Zottman Curls Finishing
Alt Technique Starting Alt Technique Finishing Dual Technique Starting Dual Technique Finishing

EZ Barbell Bicep Curls - Another free standing bicep exercise for building muscle mass and size using a specialized barbell to isolate the biceps. This exercise includes two technique descriptions. Read more about the ez barbell bicep curls

Close Grip EZ Barbell Curls Starting Close Grip EZ Barbell Curls Finishing Straight Grip EZ Barbell Curls Starting Straight Grip EZ Barbell Curls Finishing
Close Grip Starting Close Grip Finishing Wide Grip Starting Wide Grip Finishing

 

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