Bíceps
Flexão do cotovelo: rosca, barra supinada e puxadas neutras.
Exercícios para o Bíceps
- Alternate Biceps Curl Resistance BandPrincipal · Elástico
- Alternate Biceps Curl Standing DumbbellsPrincipal · Halteres
- Alternate Hammer Curl Seated DumbbellsPrincipal · Halteres
- Alternate Hammer Curl Standing DumbbellsPrincipal · Halteres
- Alternating Biceps Curl Seated DumbbellsPrincipal · Halteres
- Alternating Biceps Hammer Curls Resistance BandPrincipal · Elástico
- Alternating Hammer Curls Seated DumbbellsPrincipal · Halteres
- Band Close-Grip Biceps CurlPrincipal · Elástico
- Band Concentration CurlPrincipal · Elástico
- Band Cross Chest Biceps CurlPrincipal · Elástico
- Band Incline Alternate Hammer CurlPrincipal · Elástico
- Band Incline Biceps CurlPrincipal · Elástico
- Band Incline Hammer CurlPrincipal · Elástico
- Band Kneeling Preacher CurlPrincipal · Elástico
- Band Prone Incline CurlPrincipal · Elástico
- Band Prone Incline Hammer CurlPrincipal · Elástico
- Band Reverse Spider CurlPrincipal · Elástico
- Barbell Alternate Biceps CurlPrincipal · Barra
- Rosca direta com barraPrincipal · Barra
- Barbell Biceps Curl Close GripPrincipal · Barra
- Barbell Biceps Curl Normal GripPrincipal · Barra
- Barbell Biceps Curl Wide GripPrincipal · Barra
- Barbell CurlPrincipal · Barra
- Barbell Drag Biceps CurlPrincipal · Barra
- Rosca de arrasto com barraPrincipal · Barra
- Barbell Lap CurlPrincipal · Barra
- Rosca Scott com barraPrincipal · Barra
- Rosca inversa com barraPrincipal · Barra
- Barbell Reverse Spider CurlPrincipal · Barra
- Barbell Seated Concentration Biceps CurlPrincipal · Barra
- Barbell Single Arm Biceps CurlPrincipal · Barra
- Barbell Standing Close Grip CurlPrincipal · Barra
- Barbell Standing Concentration CurlPrincipal · Barra
- Barbell Standing Wide Grip Biceps CurlsPrincipal · Barra
- Barbell Wide Grip Biceps CurlPrincipal · Barra
- Rosca de bíceps na poliaPrincipal · Polia
- Biceps Curl Cable Wide GripPrincipal · Polia
- Biceps Curl Cable Wide Grip Crossover MachinePrincipal · Polia
- Biceps Curl Front StepPrincipal · Peso corporal
- Biceps Curl Low Cable Machine Normal GripPrincipal · Polia
- Biceps Curl Resistance BandPrincipal · Elástico
- Biceps Curl to Shoulder Press Resistance BandPrincipal · Elástico
- Biceps Leg Concentration CurlPrincipal · Peso corporal
- Cable Biceps Curl (EZ-Bar)Principal · Polia
- Rosca com pegada fechada na poliaPrincipal · Polia
- Cable One Arm CurlPrincipal · Polia
- Cable One Arm Inner Biceps CurlPrincipal · Polia
- Cable Overhead CurlPrincipal · Polia
- Cable Preacher CurlPrincipal · Polia
- Cable Reverse CurlPrincipal · Polia
- Cable Twisting Biceps CurlPrincipal · Polia
- Rosca concentrada com halterPrincipal · Halteres
- Doorway Biceps CurlPrincipal · Elástico
- Drag Curl DumbbellPrincipal · Halteres
- Drag Curl Resistance BandPrincipal · Elástico
- Rosca alternada com halteresPrincipal · Halteres
- Dumbbell Alternate Biceps Curl (Version 2)Principal · Halteres
- Dumbbell Alternate Seated Hammer CurlPrincipal · Halteres
- Dumbbell Biceps Curl with Overhead Extension on Stability BallPrincipal · Halteres
- Dumbbell Close-Grip Simultaneous CurlPrincipal · Halteres
- Rosca martelo cruzada com halteres (versão 2)Principal · Halteres
- Rosca com halteresPrincipal · Halteres
- Dumbbell Curls AlternatingPrincipal · Halteres
- Dumbbell Drag Over Shoulder Biceps CurlPrincipal · Halteres
- Dumbbell Half Biceps Curl for 21sPrincipal · Halteres
- Rosca martelo com halteresPrincipal · Halteres
- Dumbbell Hammer Curl Simultaneous ArmsPrincipal · Halteres
- Dumbbell Hammer Preacher Curl Simultaneous ArmsPrincipal · Halteres
- Dumbbell Hammer Strict CurlPrincipal · Halteres
- Dumbbell High CurlPrincipal · Halteres
- Dumbbell Incline Alternate Biceps CurlPrincipal · Halteres
- Dumbbell Incline Alternate CurlPrincipal · Halteres
- Dumbbell Incline Alternate Hammer CurlPrincipal · Halteres
- Dumbbell Incline Biceps Simultaneous CurlPrincipal · Halteres
- Dumbbell Incline Hammer Simultaneous CurlPrincipal · Halteres
- Dumbbell Incline Simultaneous CurlPrincipal · Halteres
- Dumbbell Lying Supine CurlPrincipal · Halteres
- Dumbbell One Arm Hammer Preacher CurlPrincipal · Halteres
- Dumbbell One Arm Reverse Preacher CurlPrincipal · Halteres
- Dumbbell One Arm Zottman Preacher CurlPrincipal · Halteres
- Rosca Scott com halterPrincipal · Halteres
- Dumbbell Preacher Curl (Turned Torso)Principal · Halteres
- Dumbbell Preacher Curl Over Exercise BallPrincipal · Halteres
- Dumbbell Prone Incline CurlPrincipal · Halteres
- Dumbbell Prone Incline Hammer CurlPrincipal · Halteres
- Dumbbell Reverse Grip Biceps CurlPrincipal · Halteres
- Dumbbell Reverse Spider CurlPrincipal · Halteres
- Dumbbell Seated CurlPrincipal · Halteres
- Dumbbell Seated Hammer CurlPrincipal · Halteres
- Dumbbell Seated Preacher CurlPrincipal · Halteres
- Dumbbell Seated Reverse Grip Concentration CurlPrincipal · Halteres
- Dumbbell Seated Zottman CurlPrincipal · Halteres
- Dumbbell Simultaneous Biceps CurlPrincipal · Halteres
- Dumbbell Standing Concentration CurlPrincipal · Halteres
- Dumbbell Standing Hammer Drag CurlPrincipal · Halteres
- Dumbbell Standing One Arm Concentration CurlPrincipal · Halteres
- Dumbbell Standing One Arm Curl Over Incline BenchPrincipal · Halteres
- Dumbbell Standing Preacher CurlPrincipal · Halteres
- Dumbbell Standing Reverse CurlPrincipal · Halteres
- Dumbbell Standing Simultaneous Biceps CurlPrincipal · Halteres
- Dumbbell Standing Wide Simultaneous Biceps CurlPrincipal · Halteres
- Dumbbell Waiter Biceps CurlPrincipal · Halteres
- Rosca Zottman com halteresPrincipal · Halteres
- Dumbbell Zottman Preacher CurlPrincipal · Halteres
- EZ Bar Biceps Curl Close GripPrincipal · Barra
- Rosca com barra W e pegada normalPrincipal · Barra
- EZ Bar Biceps Curl Wide GripPrincipal · Barra
- EZ Bar Cable Curl Wide GripPrincipal · Polia
- EZ Bar Cable Curl Wide Grip Crossover MachinePrincipal · Polia
- EZ Barbell Close Grip CurlPrincipal · Barra
- EZ Barbell CurlPrincipal · Barra
- Hammer Curl Resistance Band SimultaneousPrincipal · Elástico
- Hammer Strength MTS Iso-Lateral Biceps Curl Alternate ArmPrincipal · Máquina
- Hammer Strength MTS Iso-Lateral Biceps Curl Arm AlternatingPrincipal · Máquina
- Rosca de bíceps Hammer Strength MTS iso-lateral com ambos os braçosPrincipal · Máquina
- Hammer Strength MTS Iso-Lateral Biceps Curl Single ArmPrincipal · Máquina
- Rosca inclinada com halteresPrincipal · Halteres
- Kettlebell Concentration CurlPrincipal · Kettlebell
- Kettlebell CurlPrincipal · Kettlebell
- Kettlebell Goblet CurlPrincipal · Kettlebell
- Rosca Scott com kettlebellPrincipal · Kettlebell
- Low Resistance Band Lying Biceps CurlPrincipal · Elástico
- Low Resistance Band Lying Biceps Curl Half RepetitionPrincipal · Elástico
- Preacher Curl Dumbbells SimultaneousPrincipal · Halteres
- Preacher Curl EZ BarPrincipal · Barra
- Preacher Curl EZ Bar Close GripPrincipal · Barra
- Preacher Curl EZ Bar Wide GripPrincipal · Barra
- Reverse Grip Resistance Band SimultaneousPrincipal · Elástico
- Single Dumbbell Biceps CurlsPrincipal · Halteres
- Rosca spider com barraPrincipal · Barra
- Spider Curl Dumbbells SimultaneousPrincipal · Halteres
- Spider Curl EZ BarPrincipal · Barra
- Zottman Curls Dumbbell SimultaneousPrincipal · Halteres
- Zottman Curls Resistance Band SimultaneousPrincipal · Elástico
- Archer Pull-UpSecundário · Peso corporal
- Assisted Chin-Up Normal Width Reverse GripSecundário · Peso corporal
- Assisted Chin-Up on a BenchSecundário · Peso corporal
- Assisted Chin-Up Reverse Close GripSecundário · Peso corporal
- Assisted Chin-Up Reverse Wide GripSecundário · Peso corporal
- Assisted Close Grip Underhand Chin-UpSecundário · Peso corporal
- Assisted Parallel Close Grip Pull-UpSecundário · Peso corporal
- Assisted Pull-UpSecundário · Peso corporal
- Assisted Pull-Up Close GripSecundário · Peso corporal
- Assisted Pull-Up Normal GripSecundário · Peso corporal
- Assisted Pull-Up Wide GripSecundário · Peso corporal
- Back SqueezeSecundário · Peso corporal
- Band Assisted Chin-Up (from Knee)Secundário · Elástico
- Band Bent-Over RowSecundário · Elástico
- Band Close Grip RowSecundário · Elástico
- Band Fixed Back Underhand PulldownSecundário · Polia
- Band Incline RowSecundário · Elástico
- Band Kneeling Lat PulldownSecundário · Polia
- Band Kneeling Single Arm High RowSecundário · Elástico
- Band Lying Reverse Grip RowSecundário · Elástico
- Band Pull-UpSecundário · Elástico
- Band Rotating Hammer Grip Incline Bench RowSecundário · Elástico
- Band Squat RowSecundário · Elástico
- Band Standing Rear Delt RowSecundário · Elástico
- Remada curvada com barraSecundário · Barra
- Barbell Bent Over Row Pronated GripSecundário · Barra
- Barbell Bent Over Row Supinated GripSecundário · Barra
- Remada landmine longa com barraSecundário · Barra
- Remada deitada com barraSecundário · Barra
- Barbell Meadows RowSecundário · Barra
- Remada Pendlay com barraSecundário · Barra
- Barbell Push Bent Over RowSecundário · Barra
- Remada curvada com pegada supinadaSecundário · Barra
- Barbell Supinated Pendlay RowSecundário · Barra
- Remada curvada com pegada inversaSecundário · Barra
- Behind Neck Lat Pull Down MachineSecundário · Polia
- Bench Pull-UpSecundário · Peso corporal
- Bent Over Barbell RowSecundário · Barra
- Bent Over Row Resistance BandSecundário · Elástico
- Bent-Over Row with BarSecundário · Barra
- Bodyweight Kneeling Push-Up RowSecundário · Peso corporal
- Bodyweight Muscle-UpSecundário · Peso corporal
- Cable Bar Lateral PulldownSecundário · Polia
- Cable Bent Over Reverse Grip RowSecundário · Polia
- Cable Bent Over RowSecundário · Polia
- Cable Close Grip Front Lat PulldownSecundário · Polia
- Cable Lat PrayerSecundário · Polia
- Cable Low Seated RowSecundário · Polia
- Cable Lying Extension Pullover (with Cables Attachment)Secundário · Polia
- Cable One Arm Bent Over RowSecundário · Polia
- Puxada unilateral na poliaSecundário · Polia
- Cable Palm Rotational RowSecundário · Polia
- Cable Pull in KneelingSecundário · Polia
- Cable PulldownSecundário · Polia
- Cable Pulldown (Pro Lat Bar)Secundário · Polia
- Cable Rear PulldownSecundário · Polia
- Cable Reverse Grip Straight Back Seated High RowSecundário · Polia
- Cable Seated on Floor RowSecundário · Polia
- Cable Seated One Arm Alternate RowSecundário · Polia
- Remada sentada na poliaSecundário · Polia
- Cable Seated Supine Grip RowSecundário · Polia
- Puxada com braços estendidos na poliaSecundário · Polia
- Cable Twin Handle Parallel Grip Lat PulldownSecundário · Polia
- Cable Twisting PullSecundário · Polia
- Cable Underhand Pulldown Wide GripsSecundário · Polia
- Chin-UpSecundário · Peso corporal
- Chin-Up (Isometric and Negative)Secundário · Peso corporal
- Chin-Up (Narrow Parallel Grip)Secundário · Peso corporal
- Chin-Up Reverse Close GripSecundário · Peso corporal
- Chin-Up Reverse Normal GripSecundário · Peso corporal
- Chin-Up Reverse Wide GripSecundário · Peso corporal
- Close-Reverse Grip Chin-UpSecundário · Peso corporal
- Commando Pull-UpSecundário · Peso corporal
- Dumbbell Alternating Pendlay RowSecundário · Halteres
- Dumbbell Armpit RowSecundário · Halteres
- Dumbbell Bent Arm PulloverSecundário · Halteres
- Dumbbell Bent-Over Reverse RowSecundário · Halteres
- Dumbbell Bent-Over RowSecundário · Halteres
- Dumbbell Hammer Grip Incline Bench Two Arm RowSecundário · Halteres
- Dumbbell Incline RowSecundário · Halteres
- Dumbbell Knee Lawnmower RowSecundário · Halteres
- Dumbbell Lying Rear Delt RowSecundário · Halteres
- Dumbbell One Arm Row (Rack Support)Secundário · Halteres
- Dumbbell Pendlay RowSecundário · Halteres
- Pullover com halterSecundário · Halteres
- Dumbbell Pullover (Version 2)Secundário · Halteres
- Dumbbell Pullover Hip Extension on Exercise BallSecundário · Halteres
- Dumbbell Pullover on FloorSecundário · Halteres
- Dumbbell Rear Delt RowSecundário · Halteres
- Remada renegade com halteresSecundário · Halteres
- Dumbbells Bent Over RowSecundário · Halteres
- Dumbbells Bent Over Row Pronated GripSecundário · Halteres
- Remada unilateral com halterSecundário · Halteres
- Hammer Strength Plate Loaded High Row Alternate ArmsSecundário · Máquina
- High row Hammer Strength com discos e ambos os braçosSecundário · Máquina
- Hammer Strength Plate Loaded High Row Single ArmsSecundário · Máquina
- Inverted Rows on Smith MachineSecundário · Máquina
- Remada gorila com kettlebellSecundário · Kettlebell
- Kettlebell PulloverSecundário · Kettlebell
- Kettlebell Single Leg Glute Bridge PulloverSecundário · Kettlebell
- Remada landmineSecundário · Barra
- Puxada frontal com pegada fechadaSecundário · Polia
- Puxada frontal com pegada normalSecundário · Polia
- Puxada frontal com pegada largaSecundário · Polia
- Prone Bench Row Barbell Pronate GripSecundário · Barra
- Prone Bench Row Barbell Reverse GripSecundário · Barra
- Remada em banco de bruços com halteresSecundário · Halteres
- Prone Bench Row Dumbbells Pronated GripSecundário · Halteres
- Prone Bench Row Dumbbells Supinated GripSecundário · Halteres
- Pull-Up Normal GripSecundário · Peso corporal
- Pull-Up Wide GripSecundário · Peso corporal
- Pull-Up Wide Grip Front ViewSecundário · Peso corporal
- Push Pull Chair Over Head PullSecundário · Máquina
- Resistance Band - Cable RowSecundário · Polia
- Resistance Band Cross Body Single Straight Arm Supinated PulldownSecundário · Polia
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated PulldownSecundário · Polia
- Puxada frontal com pegada inversaSecundário · Polia
- Seated Cable Row V Bar MachineSecundário · Polia
- Remada sentada com pegada normal na máquinaSecundário · Máquina
- Seated Resistance Band - Cable RowsSecundário · Polia
- Remada unilateral na polia (esquerda)Secundário · Polia
- Single Arm Cable Row RightSecundário · Polia
- Single Arm Standing Low Cable RowSecundário · Polia
- Standing Lat Cable Pull OverSecundário · Polia
- Puxada na polia com barra retaSecundário · Polia
- Straight Bar Cable Row Close GripSecundário · Polia
- Straight Bar Cable Row Normal GripSecundário · Polia
- Suspension Trainer with Grips Bent Knee Inverted RowSecundário · Peso corporal
- Suspension Trainer with Grips Chin-UpSecundário · Peso corporal
- Suspension Trainer with Grips High RowSecundário · Peso corporal
- Suspension Trainer with Grips Inverted RowSecundário · Peso corporal
- Suspension Trainer with Grips Pull-UpSecundário · Peso corporal
- Suspension Trainer with Grips Rear Delt RowSecundário · Peso corporal
- Suspension Trainer with Grips Single Arm Rear Delt RowSecundário · Peso corporal
- Suspension Trainer with Grips Wide Grip Inverted Row on FloorSecundário · Peso corporal
- Puxada frontal com pegada em VSecundário · Polia
- Biceps Stretch Behind the BackPrincipal · Peso corporal
- Both Arms Behind on Wall Biceps StretchPrincipal · Peso corporal
- Single Arm Extended Pull Downwards Biceps StretchPrincipal · Peso corporal
- Single Arm on Wall Side Biceps StretchPrincipal · Peso corporal
- Single Arm Palm Down on Wall Biceps StretchPrincipal · Peso corporal
- Butt Kick with RowSecundário · Peso corporal
- Gym Rowing Machine Fast SpeedSecundário · Máquina
- Gym Rowing Machine Normal SpeedSecundário · Máquina
- Gym Rowing Machine Sprint SpeedSecundário · Máquina
- Jump Rope RowSecundário · Peso corporal
- Ski Ergometer Cross Country Ski Pullover PullSecundário · Máquina
Como treinar
Treine Bíceps com 2–4 dos movimentos acima. Cubra ângulos diferentes, faça 2–4 séries de 6–15 repetições e aumente a carga ao longo do tempo. Combine os levantamentos principais com movimentos auxiliares para um desenvolvimento completo.
Abrir o planejador →Perguntas frequentes — Bíceps
Quais são os melhores exercícios para Bíceps?
Alternate Biceps Curl Resistance Band, Alternate Biceps Curl Standing Dumbbells, Alternate Hammer Curl Seated Dumbbells e Alternate Hammer Curl Standing Dumbbells estão entre os exercícios mais eficazes para Bíceps. Combine um movimento composto pesado com um ou dois exercícios auxiliares para treinar Bíceps em toda a amplitude.
Com que frequência treinar Bíceps?
Treinar Bíceps duas a três vezes por semana, com cerca de 10–20 séries difíceis no total, funciona bem para a maioria. Deixe cerca de 48 horas entre sessões exigentes para o músculo recuperar e crescer.