Bisep
Fleksi siku: curl, chin-up, dan tarikan grip netral.
Latihan untuk melatih Bisep
- Alternate Biceps Curl Resistance BandUtama · Resistance band
- Alternate Biceps Curl Standing DumbbellsUtama · Dumbel
- Alternate Hammer Curl Seated DumbbellsUtama · Dumbel
- Alternate Hammer Curl Standing DumbbellsUtama · Dumbel
- Alternating Biceps Curl Seated DumbbellsUtama · Dumbel
- Alternating Biceps Hammer Curls Resistance BandUtama · Resistance band
- Alternating Hammer Curls Seated DumbbellsUtama · Dumbel
- Band Close-Grip Biceps CurlUtama · Resistance band
- Band Concentration CurlUtama · Resistance band
- Band Cross Chest Biceps CurlUtama · Resistance band
- Band Incline Alternate Hammer CurlUtama · Resistance band
- Band Incline Biceps CurlUtama · Resistance band
- Band Incline Hammer CurlUtama · Resistance band
- Band Kneeling Preacher CurlUtama · Resistance band
- Band Prone Incline CurlUtama · Resistance band
- Band Prone Incline Hammer CurlUtama · Resistance band
- Band Reverse Spider CurlUtama · Resistance band
- Barbell Alternate Biceps CurlUtama · Barbel
- Biceps curl barbelUtama · Barbel
- Barbell Biceps Curl Close GripUtama · Barbel
- Barbell Biceps Curl Normal GripUtama · Barbel
- Barbell Biceps Curl Wide GripUtama · Barbel
- Barbell CurlUtama · Barbel
- Barbell Drag Biceps CurlUtama · Barbel
- Drag curl barbelUtama · Barbel
- Barbell Lap CurlUtama · Barbel
- Preacher curl barbelUtama · Barbel
- Reverse curl barbelUtama · Barbel
- Barbell Reverse Spider CurlUtama · Barbel
- Barbell Seated Concentration Biceps CurlUtama · Barbel
- Barbell Single Arm Biceps CurlUtama · Barbel
- Barbell Standing Close Grip CurlUtama · Barbel
- Barbell Standing Concentration CurlUtama · Barbel
- Barbell Standing Wide Grip Biceps CurlsUtama · Barbel
- Barbell Wide Grip Biceps CurlUtama · Barbel
- Biceps curl kabelUtama · Kabel
- Biceps Curl Cable Wide GripUtama · Kabel
- Biceps Curl Cable Wide Grip Crossover MachineUtama · Kabel
- Biceps Curl Front StepUtama · Berat badan
- Biceps Curl Low Cable Machine Normal GripUtama · Kabel
- Biceps Curl Resistance BandUtama · Resistance band
- Biceps Curl to Shoulder Press Resistance BandUtama · Resistance band
- Biceps Leg Concentration CurlUtama · Berat badan
- Cable Biceps Curl (EZ-Bar)Utama · Kabel
- Close grip curl kabelUtama · Kabel
- Cable One Arm CurlUtama · Kabel
- Cable One Arm Inner Biceps CurlUtama · Kabel
- Cable Overhead CurlUtama · Kabel
- Cable Preacher CurlUtama · Kabel
- Cable Reverse CurlUtama · Kabel
- Cable Twisting Biceps CurlUtama · Kabel
- Concentration curl dumbelUtama · Dumbel
- Doorway Biceps CurlUtama · Resistance band
- Drag Curl DumbbellUtama · Dumbel
- Drag Curl Resistance BandUtama · Resistance band
- Biceps curl bergantian dumbelUtama · Dumbel
- Dumbbell Alternate Biceps Curl (Version 2)Utama · Dumbel
- Dumbbell Alternate Seated Hammer CurlUtama · Dumbel
- Dumbbell Biceps Curl with Overhead Extension on Stability BallUtama · Dumbel
- Dumbbell Close-Grip Simultaneous CurlUtama · Dumbel
- Cross body hammer curl dumbel (versi 2)Utama · Dumbel
- Curl dumbelUtama · Dumbel
- Dumbbell Curls AlternatingUtama · Dumbel
- Dumbbell Drag Over Shoulder Biceps CurlUtama · Dumbel
- Dumbbell Half Biceps Curl for 21sUtama · Dumbel
- Hammer curl dumbelUtama · Dumbel
- Dumbbell Hammer Curl Simultaneous ArmsUtama · Dumbel
- Dumbbell Hammer Preacher Curl Simultaneous ArmsUtama · Dumbel
- Dumbbell Hammer Strict CurlUtama · Dumbel
- Dumbbell High CurlUtama · Dumbel
- Dumbbell Incline Alternate Biceps CurlUtama · Dumbel
- Dumbbell Incline Alternate CurlUtama · Dumbel
- Dumbbell Incline Alternate Hammer CurlUtama · Dumbel
- Dumbbell Incline Biceps Simultaneous CurlUtama · Dumbel
- Dumbbell Incline Hammer Simultaneous CurlUtama · Dumbel
- Dumbbell Incline Simultaneous CurlUtama · Dumbel
- Dumbbell Lying Supine CurlUtama · Dumbel
- Dumbbell One Arm Hammer Preacher CurlUtama · Dumbel
- Dumbbell One Arm Reverse Preacher CurlUtama · Dumbel
- Dumbbell One Arm Zottman Preacher CurlUtama · Dumbel
- Preacher curl dumbelUtama · Dumbel
- Dumbbell Preacher Curl (Turned Torso)Utama · Dumbel
- Dumbbell Preacher Curl Over Exercise BallUtama · Dumbel
- Dumbbell Prone Incline CurlUtama · Dumbel
- Dumbbell Prone Incline Hammer CurlUtama · Dumbel
- Dumbbell Reverse Grip Biceps CurlUtama · Dumbel
- Dumbbell Reverse Spider CurlUtama · Dumbel
- Dumbbell Seated CurlUtama · Dumbel
- Dumbbell Seated Hammer CurlUtama · Dumbel
- Dumbbell Seated Preacher CurlUtama · Dumbel
- Dumbbell Seated Reverse Grip Concentration CurlUtama · Dumbel
- Dumbbell Seated Zottman CurlUtama · Dumbel
- Dumbbell Simultaneous Biceps CurlUtama · Dumbel
- Dumbbell Standing Concentration CurlUtama · Dumbel
- Dumbbell Standing Hammer Drag CurlUtama · Dumbel
- Dumbbell Standing One Arm Concentration CurlUtama · Dumbel
- Dumbbell Standing One Arm Curl Over Incline BenchUtama · Dumbel
- Dumbbell Standing Preacher CurlUtama · Dumbel
- Dumbbell Standing Reverse CurlUtama · Dumbel
- Dumbbell Standing Simultaneous Biceps CurlUtama · Dumbel
- Dumbbell Standing Wide Simultaneous Biceps CurlUtama · Dumbel
- Dumbbell Waiter Biceps CurlUtama · Dumbel
- Zottman curl dumbelUtama · Dumbel
- Dumbbell Zottman Preacher CurlUtama · Dumbel
- EZ Bar Biceps Curl Close GripUtama · Barbel
- Biceps curl EZ bar grip normalUtama · Barbel
- EZ Bar Biceps Curl Wide GripUtama · Barbel
- EZ Bar Cable Curl Wide GripUtama · Kabel
- EZ Bar Cable Curl Wide Grip Crossover MachineUtama · Kabel
- EZ Barbell Close Grip CurlUtama · Barbel
- EZ Barbell CurlUtama · Barbel
- Hammer Curl Resistance Band SimultaneousUtama · Resistance band
- Hammer Strength MTS Iso-Lateral Biceps Curl Alternate ArmUtama · Mesin
- Hammer Strength MTS Iso-Lateral Biceps Curl Arm AlternatingUtama · Mesin
- Hammer Strength MTS iso-lateral biceps curl (dua tangan)Utama · Mesin
- Hammer Strength MTS Iso-Lateral Biceps Curl Single ArmUtama · Mesin
- Incline dumbbell curlUtama · Dumbel
- Kettlebell Concentration CurlUtama · Kettlebell
- Kettlebell CurlUtama · Kettlebell
- Kettlebell Goblet CurlUtama · Kettlebell
- Preacher curl kettlebellUtama · Kettlebell
- Low Resistance Band Lying Biceps CurlUtama · Resistance band
- Low Resistance Band Lying Biceps Curl Half RepetitionUtama · Resistance band
- Preacher Curl Dumbbells SimultaneousUtama · Dumbel
- Preacher Curl EZ BarUtama · Barbel
- Preacher Curl EZ Bar Close GripUtama · Barbel
- Preacher Curl EZ Bar Wide GripUtama · Barbel
- Reverse Grip Resistance Band SimultaneousUtama · Resistance band
- Single Dumbbell Biceps CurlsUtama · Dumbel
- Spider curl barbelUtama · Barbel
- Spider Curl Dumbbells SimultaneousUtama · Dumbel
- Spider Curl EZ BarUtama · Barbel
- Zottman Curls Dumbbell SimultaneousUtama · Dumbel
- Zottman Curls Resistance Band SimultaneousUtama · Resistance band
- Archer Pull-UpPendukung · Berat badan
- Assisted Chin-Up Normal Width Reverse GripPendukung · Berat badan
- Assisted Chin-Up on a BenchPendukung · Berat badan
- Assisted Chin-Up Reverse Close GripPendukung · Berat badan
- Assisted Chin-Up Reverse Wide GripPendukung · Berat badan
- Assisted Close Grip Underhand Chin-UpPendukung · Berat badan
- Assisted Parallel Close Grip Pull-UpPendukung · Berat badan
- Assisted Pull-UpPendukung · Berat badan
- Assisted Pull-Up Close GripPendukung · Berat badan
- Assisted Pull-Up Normal GripPendukung · Berat badan
- Assisted Pull-Up Wide GripPendukung · Berat badan
- Back SqueezePendukung · Berat badan
- Band Assisted Chin-Up (from Knee)Pendukung · Resistance band
- Band Bent-Over RowPendukung · Resistance band
- Band Close Grip RowPendukung · Resistance band
- Band Fixed Back Underhand PulldownPendukung · Kabel
- Band Incline RowPendukung · Resistance band
- Band Kneeling Lat PulldownPendukung · Kabel
- Band Kneeling Single Arm High RowPendukung · Resistance band
- Band Lying Reverse Grip RowPendukung · Resistance band
- Band Pull-UpPendukung · Resistance band
- Band Rotating Hammer Grip Incline Bench RowPendukung · Resistance band
- Band Squat RowPendukung · Resistance band
- Band Standing Rear Delt RowPendukung · Resistance band
- Barbell bent over rowPendukung · Barbel
- Barbell Bent Over Row Pronated GripPendukung · Barbel
- Barbell Bent Over Row Supinated GripPendukung · Barbel
- Long landmine row barbelPendukung · Barbel
- Lying row barbelPendukung · Barbel
- Barbell Meadows RowPendukung · Barbel
- Pendlay row barbelPendukung · Barbel
- Barbell Push Bent Over RowPendukung · Barbel
- Reverse grip bent over row barbelPendukung · Barbel
- Barbell Supinated Pendlay RowPendukung · Barbel
- Underhand bent over row barbelPendukung · Barbel
- Behind Neck Lat Pull Down MachinePendukung · Kabel
- Bench Pull-UpPendukung · Berat badan
- Bent Over Barbell RowPendukung · Barbel
- Bent Over Row Resistance BandPendukung · Resistance band
- Bent-Over Row with BarPendukung · Barbel
- Bodyweight Kneeling Push-Up RowPendukung · Berat badan
- Bodyweight Muscle-UpPendukung · Berat badan
- Cable Bar Lateral PulldownPendukung · Kabel
- Cable Bent Over Reverse Grip RowPendukung · Kabel
- Cable Bent Over RowPendukung · Kabel
- Cable Close Grip Front Lat PulldownPendukung · Kabel
- Cable Lat PrayerPendukung · Kabel
- Cable Low Seated RowPendukung · Kabel
- Cable Lying Extension Pullover (with Cables Attachment)Pendukung · Kabel
- Cable One Arm Bent Over RowPendukung · Kabel
- Lat pulldown satu tangan kabelPendukung · Kabel
- Cable Palm Rotational RowPendukung · Kabel
- Cable Pull in KneelingPendukung · Kabel
- Cable PulldownPendukung · Kabel
- Cable Pulldown (Pro Lat Bar)Pendukung · Kabel
- Cable Rear PulldownPendukung · Kabel
- Cable Reverse Grip Straight Back Seated High RowPendukung · Kabel
- Cable Seated on Floor RowPendukung · Kabel
- Cable Seated One Arm Alternate RowPendukung · Kabel
- Seated cable rowPendukung · Kabel
- Cable Seated Supine Grip RowPendukung · Kabel
- Straight arm pulldown kabelPendukung · Kabel
- Cable Twin Handle Parallel Grip Lat PulldownPendukung · Kabel
- Cable Twisting PullPendukung · Kabel
- Cable Underhand Pulldown Wide GripsPendukung · Kabel
- Chin-UpPendukung · Berat badan
- Chin-Up (Isometric and Negative)Pendukung · Berat badan
- Chin-Up (Narrow Parallel Grip)Pendukung · Berat badan
- Chin-Up Reverse Close GripPendukung · Berat badan
- Chin-Up Reverse Normal GripPendukung · Berat badan
- Chin-Up Reverse Wide GripPendukung · Berat badan
- Close-Reverse Grip Chin-UpPendukung · Berat badan
- Commando Pull-UpPendukung · Berat badan
- Dumbbell Alternating Pendlay RowPendukung · Dumbel
- Dumbbell Armpit RowPendukung · Dumbel
- Dumbbell Bent Arm PulloverPendukung · Dumbel
- Dumbbell Bent-Over Reverse RowPendukung · Dumbel
- Dumbbell Bent-Over RowPendukung · Dumbel
- Dumbbell Hammer Grip Incline Bench Two Arm RowPendukung · Dumbel
- Dumbbell Incline RowPendukung · Dumbel
- Dumbbell Knee Lawnmower RowPendukung · Dumbel
- Dumbbell Lying Rear Delt RowPendukung · Dumbel
- Dumbbell One Arm Row (Rack Support)Pendukung · Dumbel
- Dumbbell Pendlay RowPendukung · Dumbel
- Pullover dumbelPendukung · Dumbel
- Dumbbell Pullover (Version 2)Pendukung · Dumbel
- Dumbbell Pullover Hip Extension on Exercise BallPendukung · Dumbel
- Dumbbell Pullover on FloorPendukung · Dumbel
- Dumbbell Rear Delt RowPendukung · Dumbel
- Renegade row dumbelPendukung · Dumbel
- Dumbbells Bent Over RowPendukung · Dumbel
- Dumbbells Bent Over Row Pronated GripPendukung · Dumbel
- Dumbbell row satu tanganPendukung · Dumbel
- Hammer Strength Plate Loaded High Row Alternate ArmsPendukung · Mesin
- Hammer Strength high row plate loaded (dua tangan)Pendukung · Mesin
- Hammer Strength Plate Loaded High Row Single ArmsPendukung · Mesin
- Inverted Rows on Smith MachinePendukung · Mesin
- Gorilla row kettlebellPendukung · Kettlebell
- Kettlebell PulloverPendukung · Kettlebell
- Kettlebell Single Leg Glute Bridge PulloverPendukung · Kettlebell
- Landmine rowPendukung · Barbel
- Lat pulldown grip sempitPendukung · Kabel
- Lat pulldown grip normalPendukung · Kabel
- Lat pulldown grip lebarPendukung · Kabel
- Prone Bench Row Barbell Pronate GripPendukung · Barbel
- Prone Bench Row Barbell Reverse GripPendukung · Barbel
- Prone bench row dumbelPendukung · Dumbel
- Prone Bench Row Dumbbells Pronated GripPendukung · Dumbel
- Prone Bench Row Dumbbells Supinated GripPendukung · Dumbel
- Pull-Up Normal GripPendukung · Berat badan
- Pull-Up Wide GripPendukung · Berat badan
- Pull-Up Wide Grip Front ViewPendukung · Berat badan
- Push Pull Chair Over Head PullPendukung · Mesin
- Resistance Band - Cable RowPendukung · Kabel
- Resistance Band Cross Body Single Straight Arm Supinated PulldownPendukung · Kabel
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated PulldownPendukung · Kabel
- Lat pulldown grip terbalikPendukung · Kabel
- Seated Cable Row V Bar MachinePendukung · Kabel
- Seated row mesin grip normalPendukung · Mesin
- Seated Resistance Band - Cable RowsPendukung · Kabel
- Cable row satu tangan (kiri)Pendukung · Kabel
- Single Arm Cable Row RightPendukung · Kabel
- Single Arm Standing Low Cable RowPendukung · Kabel
- Standing Lat Cable Pull OverPendukung · Kabel
- Cable pulldown bar lurusPendukung · Kabel
- Straight Bar Cable Row Close GripPendukung · Kabel
- Straight Bar Cable Row Normal GripPendukung · Kabel
- Suspension Trainer with Grips Bent Knee Inverted RowPendukung · Berat badan
- Suspension Trainer with Grips Chin-UpPendukung · Berat badan
- Suspension Trainer with Grips High RowPendukung · Berat badan
- Suspension Trainer with Grips Inverted RowPendukung · Berat badan
- Suspension Trainer with Grips Pull-UpPendukung · Berat badan
- Suspension Trainer with Grips Rear Delt RowPendukung · Berat badan
- Suspension Trainer with Grips Single Arm Rear Delt RowPendukung · Berat badan
- Suspension Trainer with Grips Wide Grip Inverted Row on FloorPendukung · Berat badan
- Lat pulldown V barPendukung · Kabel
- Biceps Stretch Behind the BackUtama · Berat badan
- Both Arms Behind on Wall Biceps StretchUtama · Berat badan
- Single Arm Extended Pull Downwards Biceps StretchUtama · Berat badan
- Single Arm on Wall Side Biceps StretchUtama · Berat badan
- Single Arm Palm Down on Wall Biceps StretchUtama · Berat badan
- Butt Kick with RowPendukung · Berat badan
- Gym Rowing Machine Fast SpeedPendukung · Mesin
- Gym Rowing Machine Normal SpeedPendukung · Mesin
- Gym Rowing Machine Sprint SpeedPendukung · Mesin
- Jump Rope RowPendukung · Berat badan
- Ski Ergometer Cross Country Ski Pullover PullPendukung · Mesin
Cara melatih
Latih Bisep dengan 2–4 gerakan di atas. Cakup berbagai sudut, lakukan 2–4 set masing-masing dalam rentang 6–15 repetisi, dan tingkatkan beban seiring waktu. Padukan gerakan utama dengan gerakan pendukung untuk perkembangan menyeluruh.
Buka perencana →Pertanyaan umum — Bisep
Apa latihan terbaik untuk Bisep?
Alternate Biceps Curl Resistance Band, Alternate Biceps Curl Standing Dumbbells, Alternate Hammer Curl Seated Dumbbells dan Alternate Hammer Curl Standing Dumbbells termasuk latihan paling efektif untuk Bisep. Padukan satu gerakan compound berat dengan satu atau dua latihan pendukung agar Bisep terlatih di seluruh rentang geraknya.
Seberapa sering Bisep perlu dilatih?
Melatih Bisep dua sampai tiga kali seminggu, dengan total sekitar 10–20 set berat, cocok untuk sebagian besar orang. Beri jarak sekitar 48 jam antara sesi berat agar otot pulih dan tumbuh.