150 exercises
Biceps exercises
The biceps bend the elbow and turn the palm up. Curls with different grips and arm positions train the long and short heads plus the brachialis.
- Hammer curls hit the brachialis and forearms as well.
- Incline curls stretch the long head; preacher curls bias the short head.
- Control the lowering phase instead of swinging the weight.
Best biceps exercises
Barbell Curl
barbell
Cable Curl
cable
Barbell Drag Curl
barbell
Barbell Preacher Curl
barbell
Barbell Reverse Curl
barbell
Cable Concentration Curl
cable
Cable Drag Curl
cable
Cable Overhead Curl
cable
- Cable Preacher Curl
- Cable Reverse Curl
- Cable Seated Curl
- Cable Squatting Curl
- Dumbbell Biceps Curl
- Dumbbell Concentration Curl
- Dumbbell Hammer Curl
- Dumbbell High Curl
- Dumbbell Incline Curl
- Dumbbell Preacher Curl
- Dumbbell Seated Curl
- Dumbbell Zottman Curl
- Lever Bicep Curl
- Lever Preacher Curl
- Barbell Alternate Biceps Curl
- Barbell Lying Preacher Curl
- Barbell Prone Incline Curl
- Barbell Reverse Preacher Curl
- Barbell Standing Concentration Curl
- Barbell Standing Wide-Grip Curl
- Cable Close Grip Curl
- Cable Lying Bicep Curl
- Cable Lying Close-Grip Curl
- Cable One Arm Curl
- Cable Pulldown Bicep Curl
- Cable Reverse Preacher Curl
- Cable Seated Overhead Curl
- Cable Standing Inner Curl
- Dumbbell Alternate Biceps Curl
- Dumbbell Alternate Preacher Curl
- Dumbbell Biceps Curl Reverse
- Dumbbell Biceps Curl Squat
- Dumbbell Incline Biceps Curl
- Dumbbell Incline Hammer Curl
- Dumbbell Lying Supine Curl
- Dumbbell Lying Wide Curl
- Dumbbell Preacher Hammer Curl
- Dumbbell Prone Incline Curl
- Dumbbell Reverse Preacher Curl
- Dumbbell Reverse Spider Curl
- Dumbbell Seated Bicep Curl
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Preacher Curl
- Dumbbell Standing Biceps Curl
- Dumbbell Standing Concentration Curl
- Dumbbell Standing Preacher Curl
- Dumbbell Standing Reverse Curl
- Dumbbell Waiter Biceps Curl
- Dumbbell Zottman Preacher Curl
- Barbell Seated Close-Grip Concentration Curl
- Barbell Standing Close Grip Curl
- Barbell Standing Reverse Grip Curl
- Cable Hammer Curl (With Rope)
- Cable One Arm Preacher Curl
- Cable Reverse One Arm Curl
- Cable Rope Hammer Preacher Curl
- Dumbbell Alternate Hammer Preacher Curl
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell Cross Body Hammer Curl
- Dumbbell Hammer Curl V. 2
- Dumbbell Incline Curl V. 2
- Dumbbell Incline Inner Biceps Curl
- Dumbbell Lunge With Bicep Curl
- Dumbbell Lying Supine Biceps Curl
- Dumbbell One Arm Prone Curl
- Dumbbell One Arm Standing Curl
- Dumbbell Prone Incline Hammer Curl
- Dumbbell Reverse Grip Biceps Curl
- Dumbbell Seated Inner Biceps Curl
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Standing Zottman Preacher Curl
- Lever Hammer Grip Preacher Curl
- Lever Preacher Curl V. 2
- Lever Reverse Grip Preacher Curl
- Barbell Biceps Curl (With Arm Blaster)
- Barbell Standing Wide Grip Biceps Curl
- Cable One Arm Reverse Preacher Curl
- Cable Overhead Curl On Exercise Ball
- Cable Seated One Arm Concentration Curl
- Dumbbell Bicep Curl With Stork Stance
- Dumbbell Biceps Curl (With Arm Blaster)
- Dumbbell Hammer Curl On Exercise Ball
- Dumbbell Hammer Curls (With Arm Blaster)
- Dumbbell Kneeling Bicep Curl Exercise Ball
- Dumbbell One Arm Hammer Preacher Curl
- Dumbbell One Arm Prone Hammer Curl
- Dumbbell One Arm Reverse Preacher Curl
- Dumbbell One Arm Reverse Spider Curl
- Dumbbell One Arm Seated Hammer Curl
- Dumbbell One Arm Standing Hammer Curl
- Dumbbell One Arm Zottman Preacher Curl
- Dumbbell Over Bench Neutral Wrist Curl
- Dumbbell Preacher Curl Over Exercise Ball
- Dumbbell Seated Reverse Grip Concentration Curl
- Dumbbell Standing One Arm Concentration Curl
- Dumbbell Standing One Arm Reverse Curl
- Cable Rope One Arm Hammer Preacher Curl
- Cable Two Arm Curl On Incline Bench
- Dumbbell Alternate Biceps Curl (With Arm Blaster)
- Dumbbell Bicep Curl Lunge With Bowling Motion
- Dumbbell Cross Body Hammer Curl V. 2
- Dumbbell Seated Biceps Curl (On Stability Ball)
- Dumbbell Seated Biceps Curl To Shoulder Press
- Dumbbell Standing Alternate Hammer Curl And Press
- Dumbbell Standing Inner Biceps Curl V. 2
- Dumbbell Alternating Seated Bicep Curl On Exercise Ball
- Dumbbell Biceps Curl V Sit On Bosu Ball
- Dumbbell One Arm Concentration Curl (On Stability Ball)
- Dumbbell Over Bench One Arm Neutral Wrist Curl
- Dumbbell Seated Alternate Hammer Curl On Exercise Ball
- Dumbbell Standing One Arm Curl (Over Incline Bench)
- Dumbbell Standing One Arm Curl Over Incline Bench
- Biceps Pull-Up
- Dumbbell Bicep Curl On Exercise Ball With Leg Raised
- Dumbbell One Arm Seated Bicep Curl On Exercise Ball
- Dumbbell Step Up Single Leg Balance With Bicep Curl
- Band Concentration Curl
- Biceps Narrow Pull-Ups
- Ez Barbell Curl
- Weighted Standing Curl
- Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
- Band Alternating Biceps Curl
- Biceps Leg Concentration Curl
- Ez Barbell Close-Grip Curl
- Ez Barbell Seated Curls
- Ez Barbell Spider Curl
- Olympic Barbell Hammer Curl
- Smith Machine Bicep Curl
- Bodyweight Side Lying Biceps Curl
- Ez Barbell Reverse Grip Curl
- Resistance Band Seated Biceps Curl
- Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
- Band One Arm Overhead Biceps Curl
- Ez Barbell Close Grip Preacher Curl
- Ez Barbell Reverse Grip Preacher Curl
- Ez-Bar Biceps Curl (With Arm Blaster)
- Ez-Barbell Standing Wide Grip Biceps Curl
- Ez Bar Seated Close Grip Concentration Curl
- Weighted Seated Bicep Curl (On Stability Ball)
- Cable Standing Pulldown (With Rope)
- Kettlebell Double Alternating Hang Clean
- Kettlebell Bottoms Up Clean From The Hang Position
Programs that train your biceps
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Workouts
Beginner
Pull Day (Strength)
Back and biceps. Compound and isolation moves from our exercise library.
5 exercises
Beginner
Upper Body (Strength)
Chest, back, shoulders, and arms in one session.
6 exercises
Beginner
Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
6 exercises
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