Muscle Group
Biceps Exercises
The biceps brachii has two heads (long and short) and is responsible for elbow flexion and forearm supination. Well-developed biceps contribute to arm aesthetics and pulling strength.
Biceps Training Tips
Expert advice for maximizing your results
Include both supinated and hammer curl variations
Focus on the stretch and squeeze for better activation
Don't use momentum - control the weight throughout
Train biceps after back for maximum efficiency
All Biceps Exercises
Browse 127 exercises targeting your biceps
Alternate Hammer Curl
Biceps
Alternate Incline Dumbbell Curl
Biceps
Alternating Hang Clean
Hamstrings
Alternating Kettlebell Row
Middle Back
Alternating Renegade Row
Middle Back
Atlas Stone Trainer
Lower Back
Atlas Stones
Lower Back
Barbell Curl
Biceps
Barbell Curls Lying Against An Incline
Biceps
Barbell Rear Delt Row
Shoulders
Bent Over Barbell Row
Middle Back
Bent Over One-Arm Long Bar Row
Middle Back
Bent Over Two-Arm Long Bar Row
Middle Back
Bent Over Two-Dumbbell Row
Middle Back
Bent Over Two-Dumbbell Row With Palms In
Middle Back
Bodyweight Mid Row
Middle Back
Bottoms-Up Clean From The Hang Position
Forearms
Brachialis-SMR
Biceps
Cable Hammer Curls - Rope Attachment
Biceps
Cable Preacher Curl
Biceps
Cable Rope Rear-Delt Rows
Shoulders
Chair Upper Body Stretch
Shoulders
Chin-Up
Lats
Close-Grip EZ-Bar Curl with Band
Biceps
Close-Grip EZ Bar Curl
Biceps
Close-Grip Front Lat Pulldown
Lats
Close-Grip Standing Barbell Curl
Biceps
Conan's Wheel
Quadriceps
Concentration Curls
Biceps
Cross Body Hammer Curl
Biceps
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about biceps training
How do I get bigger biceps?
Focus on progressive overload, train biceps 2-3 times per week, include variety in curl angles and grips, and ensure adequate protein intake for recovery.
Are biceps curls enough for arm growth?
While curls are important, compound pulling movements like rows and pull-ups also significantly contribute to bicep development.
Should I use heavy or light weights for biceps?
Both have their place. Use moderate-heavy weights (6-12 reps) for strength and size, and lighter weights (12-20 reps) for metabolic stress and pump.
Ready to train your biceps?
Check out our workout programs that include targeted biceps training.