70 Free Weight Bicep ( Brachii ) Exercises Advice Guide

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Please read our guidelines section before attempting any of our free weight bicep exercises. Click on photos to access the descriptions.

Check out our complete collection of free weight bicep workouts | Check out our complete smith machine bicep exercise guide

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

Barbell Free Weight Bicep Exercises | Dumbbell Free Weight Bicep Exercises

Barbell Free Weight Exercises.

	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
	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
	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 includes three technique descriptions. Read more about the barbell preacher curl
	Barbell Spider Curl - 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 curl
	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
	Bent Over EZ Barbell 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 barbell curls
	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
	EZ Barbell Preacher Curls - The ez barbell preacher curls are a very strong, isolated exercise for building muscle mass, size and strength of the bicep muscles using a specialized barbell. This exercise includes two technique descriptions. Read more about the ez barbell preacher curls
	EZ Barbell Spider Curls - Another strong, advanced exercise using a preacher bench and a specialized barbell for building muscle size and strength of the biceps and arms. This exercise includes two technique descriptions. Read more about the ez barbell spider curls
	Fitness Ball Barbell Curls - The the first of our fitness ball bicep exercises is designed to increase muscle mass and size of the bicep muscles. This exercise will also increase overall balance and stability. This exercise includes three technique descriptions. Read more about the fitness ball barbell curls
	Fitness Ball Barbell Preacher Curls - Another fitness ball bicep exercise for building muscle mass and size of the arms using an isolated position. This exercise includes two technique descriptions. Read more about the fitness ball barbell preacher curls
	Fitness Ball EZ Barbell Curls - Another strong, controlled fitness ball exercise designed to increase muscle size and strength of the bicep muscles. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball ez barbell curls
	Fitness Ball EZ Preacher Curls - This fitness ball bicep exercise will focus on building muscle size and strength using a controlled position. This exercise will also increase balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball ez preacher curls
	Overhang Barbell Bicep Curls - The overhang barbell bicep curls are a strong, isolated exercise for building overall muscle mass, size and strength of the bicep muscles. This exercise includes three technique descriptions. Read more about the overhang barbell bicep curls
	Overhang EZ Barbell Curls - Another strong, isolated exercise designed for building muscle size, strength and mass of the bicep muscles using a specialize barbell. This exercise includes two technique descriptions. Read more about the overhang ez barbell curls
	Seated Barbell Bicep Curls - The seated barbell curls are a strong, supported exercise designed to focus on building muscle mass, size and strength of the bicep muscles in a very controlled fashion. This exercise includes three technique descriptions. Read more about the seated barbell bicep curls
	Seated EZ Barbell Curls - The seated ez barbell curls are another strong, very controlled exercise focused on building muscle size and strength using a specialized barbell. This exercise includes two technique descriptions. Read more about the seated ez barbell curls
	Seated Upright Barbell Curls - This is a very strong, very controlled exercise for building muscle mass, size and strength of the biceps using a barbell and a suitable amount of weight. This exercise includes three technique descriptions. Read more about the seated upright barbell curls
	Seated Upright EZ Curls - Another very strong, very controlled bicep exercise for building muscle size and strength using a specialized barbell and a suitable amount of weight. This exercise includes two technique descriptions. Read more about the seated upright ez curls
	Squatting Barbell Curls - This exercise uses a certain body position to isolated the muscles and building overall muscle mass, size and strength of the biceps and arms. This exercise includes three technique descriptions. Read more about the squatting barbell curls
	Squatting EZ Barbell Curls - Another exercise using a specific body position to isolate and focus on building muscle size and strength of the biceps using a specialized barbell. This exercise includes two technique descriptions. Read more about the squatting ez barbell curls
	Standing Incline Barbell Curls - This free weight bicep exercise is designed to completely isolate the muscles for building overall muscle mass, size and strength using a barbell and a suitable amount of weight. Read more about the standing incline barbell curls
	Standing Incline EZ Curls - Our final free weight barbell bicep exercise again is very controlled and isolated designed to increase muscle mass, size and strength of the bicep muscles using a specialized barbell and weight. Read more about the standing incline ez curls

Dumbbell Free Weight Exercises. - Back to top

	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
	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
	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 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
	Dumbbell Preacher Curls - 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 curls
	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
	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
	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
	Fitness Ball Dumbbell Curls - The first of our dumbbell fitness ball exercise is designed using two dumbbells for building muscle tone and shape of the bicep muscles. This exercise will also increase overall balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell curls
	Fitness Ball Dumbbell Preacher Curls - Another fitness ball dumbbell exercise in an isolated position for building muscle tone, shape and definition of the bicep muscles. This exercise will also build stability and control. This exercise includes two technique descriptions. Read more about the fitness ball dumbbell preacher curls
	Fitness Ball Preacher Zottman Curls - This advanced, fitness ball exercises uses a two stage movement for building overall muscle tone, shape and definition of the bicep muscles. This exercise includes two technique descriptions. Read more about the fitness ball preacher zottman curls
	Fitness Ball Single Dumbbell Curl - This fitness ball exercise is designed to increase muscle tone, definition and shape to the bicep muscles one arm at a time. This exercise will also increase overall balance and stability. Read more about the fitness ball single dumbbell curl
	Fitness Ball Single Dumbbell Preacher Curl - Another fitness ball exercise designed using an isolated position for building muscle tone, shape, balance and stability using a single dumbbell. Read more about the fitness ball single dumbbell preacher curl
	Fitness Ball Single Preacher Zottman Curl - Another fitness ball exercise designed to be isolated and controlled. This two stage exercise will increase muscle tone, shape and control of the bicep muscles. Read more about the fitness ball single preacher zottman curl
	Fitness Ball Single Zottman Curl - Another single dumbbell fitness ball exercise designed to increase muscle tone and shape of the bicep muscles. This exercise will also increase balance and stability. Read more about the fitness ball single zottman curl
	Fitness Ball Zottman Curls - Our final fitness ball exercise again is designed to increase both muscle size and tone of the bicep muscles using a two stage movement. This exercise will also increase overall balance and stability. This exercise includes two technique descriptions. Read more about the fitness ball zottman curls
	Incline Dumbbell Bicep Curls - The incline dumbbell bicep curls are a strong, well supported free weight exercise for building muscle mass, size, shape and tone of the bicep muscles. This exercise includes two technique descriptions. Read more about the incline dumbbell bicep curls
	Incline Dumbbell Zottman Curls - The incline dumbbell zottman curls are another strong, controlled free weight bicep exercise designed to increase muscle mass, tone and shape of the bicep muscles. This exercise includes two technique descriptions. Read more about the incline dumbbell zottman curls
	Incline Single Dumbbell Curl - The incline single dumbbell curl is a strong, controlled and focused exercise for increasing muscle tone, shape and definition of the bicep muscles one arm at a time. Read more about the incline single dumbbell curl
	Incline Single Dumbbell Zottman Curl - The incline single dumbbell zottman curl is another strong, well isolated free weight bicep exercise for building muscle tone, shape and control of the bicep muscles. Read more about the incline single dumbbell zottman curl
	Overhang Dumbbell Bicep Curls - The overhang dumbbell bicep curls are a strong, controlled, isolated free weight exercise for building muscle mass, size and shape of the biceps. This exercise includes two technique descriptions. Read more about the overhang dumbbell bicep curls
	Overhang Dumbbell Zottman Curls - The overhang dumbbell zottman curls are a strong, two stage exercise using an isolated position for building muscle tone and shape of the bicep muscles. This exercise includes two technique descriptions. Read more about the overhang dumbbell zottman curls
	Overhang Single Dumbbell Curl - The overhang single dumbbell curl is a well isolated, free weight bicep exercise for building either muscle mass and size or muscle tone and shape of the biceps and upper arms. Read more about the overhang single dumbbell curl
	Overhang Single Dumbbell Zottman Curl - The overhang single dumbbell zottman curl is a strong, controlled, two stage exercise for building overall muscle tone, shape and control of the bicep muscles. Read more about the overhang single dumbbell zottman curl
	Seated Dumbbell Bicep Curl - The seated dumbbell bicep curl is a simple, focused free weight exercise designed to isolate and build muscle tone, shape and definition of the bicep muscles. Read more about the seated dumbbell bicep curl
	Seated Dumbbell Curls - The seated dumbbell curls are another strong, free weight bicep exercise for building overall muscle mass, size and strength of the bicep muscles. This exercise includes two technique descriptions. Read more about the seated dumbbell curls
	Seated Dumbbell Zottman Curls - The seated dumbbell zottman curls can be a strong, controlled exercise for building either muscle mass and size or muscle tone and shape. This exercise includes two technique descriptions. Read more about the seated dumbbell zottman curls
	Seated Single Dumbbell Curl - The seated single dumbbell curl is a strong, focused free weight bicep exercise for building overall muscle tone, shape and definition of the bicep muscles. Read more about the seated single dumbbell curl
	Seated Single Dumbbell Zottman Curl - The seated single dumbbell zottman curls are another strong, controlled and supported exercise for building muscle tone, shape and definition of the bicep muscles. Read more about the seated single dumbbell zottman curl
	Seated Upright Dumbbell Curls - The seated upright dumbbell curls are a strong, free weight bicep exercise for building either muscle mass and size or muscle tone and shape of the bicep muscles. This exercise includes two technique descriptions. Read more about the seated upright dumbbell curls
	Seated Upright Dumbbell Zottman Curls - The seated upright dumbbell zottman curls are a strong, free weight bicep exercise using a controlled, two stage movement. This exercise includes two technique descriptions. Read more about the seated upright dumbbell zottman curls
	Seated Upright Single Dumbbell Curl - The seated upright single dumbbell curl is a simple, very isolated exercise for building overall muscle shape, tone and definition of the bicep muscles. Read more about the seated upright single dumbbell curl
	Seated Upright Single Dumbbell Zottman Curl - The seated upright single dumbbell zottman curls are a strong, isolated free weight bicep exercise using a two stage movement for building muscle tone. Read more about the seated upright single dumbbell zottman curl
	Single Dumbbell Preacher Curl - The single dumbbell preacher curl is a strong, isolated exercise for building overall muscle mass, size, tone and shape of the bicep muscles. Read more about the single dumbbell preacher curl
	Single Dumbbell Preacher Zottman Curl - The single dumbbell preacher zottman curl is a controlled, two stage exercise designed to isolate and increase muscle tone and definition of the bicep muscles. Read more about the single dumbbell preacher zottman curl
	Single Dumbbell Spider Curl - The single dumbbell spider curl is an advanced exercise focused on building overall muscle mass, size, shape and tone of the bicep muscles. Read more about the single dumbbell spider curl
	Single Dumbbell Spider Zottman Curl - The single dumbbell spider zottman curl is an advanced, two stage exercise exercise using an isolated position for building muscle tone, shape and definition of the bicep muscles. Read more about the single dumbbell spider zottman curl
	Squatting Dumbbell Curls - This exercise uses a specific body position for building overall muscle tone, shape and definition of the bicep muscles using two dumbbells together. This exercise includes two technique descriptions. Read more about the squatting dumbbell curls
	Squatting Single Dumbbell Curl - Another single dumbbell exercise using a specific position for building muscle tone, shape and definition to the bicep muscles and arms. Read more about the squatting single dumbbell curl
	Squatting Single Zottman Curl - The squatting single dumbbell zottman curls are a controlled, isolated, two stage exercise for building overall muscle tone, shape and definition of the bicep muscles. Read more about the squatting single zottman curl
	Squatting Zottman Curls - A strong, advanced free weight bicep exercise using a specific body position for building overall muscle tone and shape using two dumbbells. This exercise includes two technique descriptions. Read more about the squatting zottman curls
	Standing Dumbbell Bicep Curls - The standing dumbbell curls are a strong, free standing exercise for building either muscle mass and size or muscle tone and shape. This exercise includes two technique descriptions. Read more about the standing dumbbell bicep curls
	Standing Dumbbell Zottman Curls - The dumbbell zottman curls are a controlled, free standing exercise for building muscle tone, shape and control of the bicep muscles. This exercise includes two technique descriptions. Read more about the standing dumbbell zottman curls
	Standing Incline Dumbbell Curl - This exercise is a very focused, controlled movement designed to maximize isolation of the bicep muscles. Great exercise for building muscle tone. Read more about the standing incline dumbbell curl
	Standing Incline Zottman Curl - This two stage exercise is designed to increase muscle tone, shape and definition of the bicep muscles using a weight bench and a single dumbbell. Read more about the standing incline zottman curl
	Standing Single Dumbbell Curl - Another strong, free standing exercise designed to increase muscle tone, shape and definition of the bicep muscles using a single dumbbell. Read more about the standing single dumbbell curl
	Standing Single Dumbbell Zottman Curl - This free standing, two stage exercise is designed to focus, isolate and increase overall muscle tone, shape and definition of the bicep muscles. Read more about the standing single dumbbell zottman curl