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.
How often should you train biceps?
Biceps recover quickly. Train them 2-3 times per week, 10-20 weekly sets total. Mix a stretch-emphasised curl (incline dumbbell), a peak-contraction curl (preacher or spider), and a brachialis-biased movement (hammer or reverse curl).
Common biceps training mistakes
- Swinging the weight — momentum shifts load to the front delts and lower back. Control both phases, especially the 3-second eccentric.
- Locking out elbows at the bottom — keep slight tension by stopping just shy of full extension; this keeps the biceps engaged.
- Ignoring the brachialis — hammer curls and reverse curls develop the brachialis, which sits under the biceps and pushes the peak upward.
Frequently asked questions about biceps training
How often should I train biceps?
2-3 sessions per week is the productive range. Biceps recover within 24-48 hours and tolerate high frequency well, especially when split between direct work and chin-ups.
Are chin-ups enough for biceps growth?
Chin-ups are excellent (often training the biceps harder than a curl), but most lifters still need direct curl work to fully develop the long head and peak.
Best biceps exercise for peak?
Spider curls and incline dumbbell curls — both train the biceps in a stretched position, which the long head responds to most strongly.
How many sets per week for biceps?
10-20 weekly working sets is the productive range. Beginners thrive at 10-12; advanced lifters often need 18-20 to keep growing.
Why is one bicep bigger than the other?
Usually due to your dominant arm taking over during bilateral curls. Use unilateral movements (one-arm cable curl, alternating dumbbell curl) to even out the strength deficit.
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
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