Biceps Exercises

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These are the 14 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.

The 14 Biceps exercises

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

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See all muscle groups

• Abs
• Quads
• Back
• Glutes
• Shoulders
• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

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