Biceps exercises
26 movements — how to perform them, what they train, and the mistakes to avoid.
Elbow flexion under load. Grip changes which head does the work: supinated for the biceps peak, neutral for the brachialis underneath it, pronated for the forearm.
3 of these need no equipment at all — see the bodyweight library for the full list across every muscle.
Backpack Biceps CurlBodyweight · beginner
Band Hammer CurlBands · beginner
Band Preacher CurlBands · beginner
Barbell Biceps CurlBarbell · beginner
Barbell Drag CurlBarbell · intermediate
Cable Biceps CurlCables · beginner
Cable Rope Hammer CurlCables · beginner
Chin-Up HoldPull-up bar · intermediate
Concentration CurlDumbbells · beginner
Cross-Body Hammer CurlDumbbells · beginner- Dumbbell 21s CurlDumbbells · intermediate
- Dumbbell Biceps CurlDumbbells · beginner
- Dumbbell Hammer CurlDumbbells · beginner
Dumbbell Preacher CurlDumbbells · intermediate
EZ-Bar Biceps CurlBarbell · beginner- EZ-Bar Preacher CurlBarbell · intermediate
High Cable CurlCables · intermediate
Incline Dumbbell CurlDumbbells · intermediate
Machine Preacher CurlMachine · beginner- Resistance Band Biceps CurlBands · beginner
Single-Arm Cable CurlCables · intermediate
Spider CurlDumbbells · intermediate- Table Biceps CurlBodyweight · intermediate
- Towel Biceps CurlBodyweight · beginner
- Waiter CurlDumbbells · beginner
Zottman CurlDumbbells · intermediate
Other muscle groups
ChestBackShouldersTricepsForearms & gripQuadsHamstringsGlutesCalvesCore & absCardio & conditioningMobility & recovery
By equipment
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