The Bowflex bicep exercises on this page will help you target your bicep muscles.
- Standing Bicep Curl using Handles
- Lying Bicep Curl using Handles
- Seated Bicep Curl using Handles
- Bent-Over Concentrated Bicep Curl using Handles
- Standing Bicep Curl using Handles with Pronation-Grip
- Standing Bicep Curl using Bar
- Standing Bicep Curl using Bar with Pronation-Grip
Standing Bicep Curl using Handles
- Stand up in front of the vertical structure and grasp the handles with your hands, palms facing upward.
- Pull the handles towards your shoulders and allow them to slowly return after a short pause.
- Keep your back and upper arms still throughout.
Lying Bicep Curl using Handles
- Lie on your back on the flat bench with your legs near the vertical structure and grasp the handles with your hands along the sides of your body.
- Pull the handles towards your shoulders and allow them to slowly return after a short pause.
- Keep your back and upper arms still throughout.
Seated Bicep Curl using Handles
- Sit on the flat bench with one foot on top of it, knee bent and grasp the handle while your upper arm sits on top of your leg.
- Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
- Keep your back and upper arms still throughout.
Bent-Over Concentrated Bicep Curl using Handles
- Crouch down, one foot on the platform and the other on the floor and grasp the handle while your upper arm rests against the side of your knee.
- Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
- Keep your upper arm pressed against the side of your knee throughout.
Standing Bicep Curl using Handles with Pronation-Grip
- Stand upfacing the vertical structure and grasp the handles with both arms with your palms facing back.
- Pull the bar towards your upper arms and allow them to slowly return after a short pause.
- Keep your back and upper arms still throughout.
Standing Bicep Curl using Bar
- Stand up with your back facing the vertical structure and grasp the bar with both hands with your palms facing forward.
- Pull the bar towards your upper arms and allow it to slowly return after a short pause.
- Keep your back and upper arms still throughout.
Standing Bicep Curl using Bar with Pronation-Grip
- Stand up with your back facing the vertical structure and grasp the bar with both arms with your palms facing back.
- Pull the bar towards your upper arms and allow it to slowly return after a short pause.
- Keep your back and upper arms still throughout.
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