Biceps Exercises

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These are the 16 biceps exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Biceps

The biceps brachii flexes the elbow and supinates the forearm, and also crosses the shoulder joint, so arm position changes the emphasis: with the elbow behind the body (incline curl) it works more stretched, and with the arm in front (preacher curl) more shortened. The brachialis and brachioradialis take part in every elbow flexion and become more prominent with a neutral or pronated grip.

Blog guides: Biceps

• Best biceps and triceps exercises for bigger arms — The best biceps and triceps exercises according to science, how many sets to do per week, an arm workout and the mistakes that stall your progress.
• Pull-ups from zero: how to do your first pull-up — Your first pull-up is not about talent, but method. The step-by-step progression with negatives, band and pulldown to go from zero to your first rep.
• Rep range for hypertrophy: debunking the 8-12 rep myth — 8-12 reps are not the only way to gain muscle. The latest science greatly expands the effective rep range for hypertrophy, from low to high reps.

The 16 Biceps exercises

• Bayesian cable curl
• Zottman curl
• Spider curl
• Barbell curl
• EZ bar curl
• Alternating dumbbell curl
• Concentration curl
• Band concentration curl
• Resistance band biceps curl
• Preacher curl
• Overhead cable curl
• Low cable curl
• Incline dumbbell curl
• Reverse barbell curl
• Hammer curl
• Band hammer curl

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• Traps
• Triceps

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