Biceps Exercises
67 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Hammer Curls
Dumbbell
Brachialis
Barbell Curl
Barbell
Biceps short headBiceps long head
Dumbbell Bicep Curl
Dumbbell
Biceps long headBiceps short head
Incline Dumbbell Curl
Dumbbell
Biceps long head
Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head
Concentration Curls
Dumbbell
Biceps short head
Band Biceps Curl
Bands
Biceps
Drag Curl
Barbell
Biceps long head
Alternate Hammer Curl
Dumbbell
Brachialis
Alternate Incline Dumbbell Curl
Dumbbell
Biceps long head
Barbell Curls Lying Against An Incline
Barbell
Biceps short head
Brachialis-SMR
Foam roll
Brachialis
Cable Hammer Curls - Rope Attachment
Cable
Brachialis
Cable Preacher Curl
Cable
Biceps short head
Close-Grip EZ Bar Curl
EZ curl bar
Biceps short head
Close-Grip EZ-Bar Curl with Band
EZ curl bar
Biceps short head
Close-Grip Standing Barbell Curl
Barbell
Biceps short head
Cross Body Hammer Curl
Dumbbell
Brachialis
Dumbbell Alternate Bicep Curl
Dumbbell
Biceps short head
Dumbbell Prone Incline Curl
Dumbbell
Biceps short head
EZ-Bar Curl
EZ curl bar
Biceps short headBiceps long head
Flexor Incline Dumbbell Curls
Dumbbell
Biceps long head
High Cable Curls
Cable
Biceps long head
Incline Hammer Curls
Dumbbell
Brachialis
Incline Inner Biceps Curl
Dumbbell
Biceps short head
Lying Cable Curl
Cable
Biceps short head
Lying Close-Grip Bar Curl On High Pulley
Cable
Biceps short head
Lying High Bench Barbell Curl
Barbell
Biceps short head
Lying Supine Dumbbell Curl
Dumbbell
Biceps long head
Machine Bicep Curl
Machine
Biceps short head
Machine Preacher Curls
Machine
Biceps short head
One Arm Dumbbell Preacher Curl
Dumbbell
Biceps short head
Overhead Cable Curl
Cable
Biceps short head
Preacher Curl
EZ curl bar
Biceps short head
Preacher Hammer Dumbbell Curl
Dumbbell
Brachialis
Reverse Barbell Curl
Barbell
Brachialis
Reverse Barbell Preacher Curls
EZ curl bar
Brachialis
Reverse Cable Curl
Cable
Brachialis
Reverse Plate Curls
Other
Brachialis
Seated Biceps
Bodyweight
Biceps long head
Seated Close-Grip Concentration Barbell Curl
Barbell
Biceps short head
Seated Dumbbell Curl
Dumbbell
Biceps short head
Seated Dumbbell Inner Biceps Curl
Dumbbell
Biceps short head
Spider Curl
EZ curl bar
Biceps short head
Standing Biceps Cable Curl
Cable
Biceps short headBiceps long head
Standing Biceps Stretch
Other
Biceps long head
Standing Concentration Curl
Dumbbell
Biceps short head
Standing Dumbbell Reverse Curl
Dumbbell
Brachialis
Standing Inner-Biceps Curl
Dumbbell
Biceps short head
Standing One-Arm Cable Curl
Cable
Biceps short head
Standing One-Arm Dumbbell Curl Over Incline Bench
Dumbbell
Biceps short head
Two-Arm Dumbbell Preacher Curl
Dumbbell
Biceps short head
Wide-Grip Standing Barbell Curl
Barbell
Biceps short head
Zottman Curl
Dumbbell
Biceps short head
Zottman Preacher Curl
Dumbbell
Biceps short head
Dumbbell Curl to Press
Dumbbell
Biceps
Dumbbell Lunge with Biceps Curl
Dumbbell
Biceps
Arm Blaster Curl
Other
Biceps short head
Band Overhead Biceps Curl
Bands
Biceps short head
Cable Concentration Curl
Cable
Biceps short head
Cable Drag Curl
Cable
Biceps long head
Dumbbell Preacher Curl over Exercise Ball
Dumbbell
Biceps short head
Dumbbell Spider Curl
Dumbbell
Biceps short head
EZ-Bar Reverse Curl
EZ curl bar
Brachialis
Incline Cable Curl
Cable
Biceps long head
Machine Hammer-Grip Curl
Machine
Brachialis
Seated Cable Curl
Cable
Biceps
Programs with these exercises
5-Day Body Part Split
Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomeArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym