Biceps Exercises

53 biceps exercises with photo demos and step-by-step instructions.

Biceps respond to volume in the 8-15 rep range, with stretch-emphasised positions (incline dumbbell curls) being particularly potent for hypertrophy. Most lifters do best with 12-20 weekly sets, split between an elbow-flexion movement and a supinated grip pulling movement like chin-ups.

All Biceps Exercises

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Brachialis-SMR
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl
• Close-Grip EZ Bar Curl
• Close-Grip EZ-Bar Curl with Band
• Close-Grip Standing Barbell Curl
• Concentration Curls
• Cross Body Hammer Curl
• Drag Curl
• Dumbbell Alternate Bicep Curl
• Dumbbell Bicep Curl
• Dumbbell Prone Incline Curl
• EZ-Bar Curl
• Flexor Incline Dumbbell Curls
• Hammer Curls
• High Cable Curls
• Incline Dumbbell Curl
• Incline Hammer Curls
• Incline Inner Biceps Curl
• Lying Cable Curl
• Lying Close-Grip Bar Curl On High Pulley
• Lying High Bench Barbell Curl
• Lying Supine Dumbbell Curl
• Machine Bicep Curl
• Machine Preacher Curls
• One Arm Dumbbell Preacher Curl
• Overhead Cable Curl
• Preacher Curl
• Preacher Hammer Dumbbell Curl
• Reverse Barbell Curl
• Reverse Barbell Preacher Curls
• Reverse Cable Curl
• Reverse Plate Curls
• Seated Biceps
• Seated Close-Grip Concentration Barbell Curl
• Seated Dumbbell Curl
• Seated Dumbbell Inner Biceps Curl
• Spider Curl
• Standing Biceps Cable Curl
• Standing Biceps Stretch
• Standing Concentration Curl
• Standing Dumbbell Reverse Curl
• Standing Inner-Biceps Curl
• Standing One-Arm Cable Curl
• Standing One-Arm Dumbbell Curl Over Incline Bench
• Two-Arm Dumbbell Preacher Curl
• Wide-Grip Standing Barbell Curl
• Zottman Curl
• Zottman Preacher Curl