Bowflex Exercises for Your Biceps

Below discover the different Bowflex bicep exercises you can do. Plus, uncover Tips for targeting your biceps in each exercise and receiving the maximum benefit from your workouts.

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Bowflex Exercises - Biceps

• Standing Bicep Curl (handles)


• Reverse Bicep Curl (handles)


• Standing Barbell Curl


• Standing Reverse Barbell Curl


• Lying Bicep Curl (handles)


• Seated Bicep Curl (handles)


• Preacher Curl


• One-arm Preacher Curl


• Hammer Curls


• Pull Down Curls

For detailed info on how to do each Bowflex biceps exercise, please click here

Tips for Receiving the MOST Benefit

Tip 1 - Keep your elbows against your sides - allowing your elbows to come forward takes emphasis off of your biceps.

Tip 2 - Avoid allowing your elbows to come forward. When doing any type of biceps curl only your elbow join should be moving.

Tip 3 - Avoid curling your wrists forward.

Tip 4 - Look forward throughout the movement.

Tip 5 - Proper form will give you FAR better results than using too much resistance.

Why? Too much resistance will cause your body to use your lower back, shoulder, and leg muscles - taking benefit away from your biceps.

2 Additional Biceps Exercises You Can Do

Pull Down Curls

How to Perform

1. Your palms should be facing you (pronated)

2. Look forward or slightly down throughout the movement (avoid looking upwards)

Performance Tip

Focus on stretching your triceps (back of your arm) as your pulling down.

Hammer Curls

How to Set-up Your Bowflex Home Gym

1. Set-up your Bowflex to do normal biceps curls (using your handgrips).

2. As a starting point, select a weight 10Ib. to 15Ib. lighter than your normal biceps curl weight.

3. Rather than taking hold of the handle, grasp the straps near where your handgrips connect to the cable (your palms should be facing one another).

4. Now simply curl them up and down as you would a normal biceps curl.

Performance Tips

1. Focus on keeping your elbows and upper arms against your sides.

2. Need a stronger grip? Before starting your set, roll your hands into a fist several times.

Starting with the tips of your fingers, flex each section of your fingers until your hand rolls up into a fist.

For more Bowflex exercises, please click here

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