Learn More About the Biceps
Biceps muscles help with elbow flexion and lifting and are found in the front of the upper arms. Find out how to target and train the biceps effectively.
Featured Biceps Exercises
In this section you will find a number of featured biceps exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
Brachialis-SMR targets the biceps and is useful for muscle recovery and improving range of motion.
One Arm Dumbbell Preacher Curl targets your biceps. It is great for building balanced strength and improving control.
Lying High Bench Barbell Curl targets your biceps. It is great for building balanced strength and improving control.
Alternate Hammer Curl targets the biceps, brachialis, and forearms. It’s ideal for building arm strength and enhancing grip control.
All Biceps Exercises
This section contains every biceps exercise that we have in our system. If you know of some that we're missing, please contact us.
Alternate Hammer Curl
Alternate Hammer Curl targets the biceps, brachialis, and forearms. It’s ideal for building arm strength and enhancing grip control.
Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl targets the biceps and forearms, helping improve arm definition and upper-body control.
Barbell Curl
Barbell Curl emphasizes the biceps while supporting forearm and grip development. A great staple for arm training.
Barbell Curls Lying Against An Incline
Barbell Curls on an Incline target the biceps with strict form and greater isolation.
Brachialis-SMR
Brachialis-SMR targets the biceps and is useful for muscle recovery and improving range of motion.
Cable Hammer Curls (Rope Attachment)
Cable Hammer Curls (Rope Attachment) develop the biceps and forearms with a neutral grip and steady resistance.
Cable Preacher Curl
Cable Preacher Curl targets your biceps with strict form and consistent resistance.
Close-Grip EZ-Bar Curl with Band
Close-Grip EZ-Bar Curl with Band targets the biceps with increasing resistance and forearm engagement.
Close-Grip EZ Bar Curl
Close-Grip EZ Bar Curls build peak biceps tension and enhance forearm stability.
Close-Grip Standing Barbell Curl
Close-Grip Standing Barbell Curl enhances arm strength and inner biceps development.
Concentration Curls
Concentration Curls isolate the biceps for controlled hypertrophy-focused reps.
Cross Body Hammer Curl
Cross Body Hammer Curls develop the biceps and brachialis while reducing joint strain, making them a joint-friendly alternative to standard curls.
Drag Curl
Drag Curls develop the biceps while reducing momentum and shoulder activation, promoting clean form and hypertrophy.
Dumbbell Alternate Bicep Curl
This exercise isolates the biceps and forearms while encouraging controlled movement and even development.
Dumbbell Bicep Curl
This isolation movement strengthens the biceps and improves arm definition using strict form.
Dumbbell Preacher Curl
This seated curl strengthens the biceps with stability and strict technique.
Dumbbell Prone Incline Curl
This isolated movement builds biceps size and strength while minimizing momentum.
EZ-Bar Curl
This movement develops biceps and forearm strength using controlled, ergonomic curls.
Flexor Incline Dumbbell Curls
Flexor Incline Dumbbell Curls emphasize biceps development and peak contraction.
Hammer Curl
A versatile arm exercise using a neutral grip to develop biceps, brachialis, and forearms.
High Cable Curls
High Cable Curls strengthen the biceps with steady tension and extended time under load. This cable-based variation helps improve muscle control, arm shape, and symmetry.
Incline Dumbbell Curl
A seated dumbbell curl that maximizes biceps isolation by keeping the arms behind the body.
Incline Hammer Curl
A strict dumbbell curl variation to emphasize biceps and reduce cheating.
Incline Inner Biceps Curl
A focused biceps exercise using an incline bench to emphasize the inner arms and reduce swinging.
Lying Cable Curl
Lying Cable Curl targets your biceps. It is great for building balanced strength and improving control.
Lying Close-Grip Bar Curl On High Pulley
Lying Close-Grip Bar Curl On High Pulley targets your biceps. It is great for building balanced strength and improving control.
Lying High Bench Barbell Curl
Lying High Bench Barbell Curl targets your biceps. It is great for building balanced strength and improving control.
Lying Supine Dumbbell Curl
Lying Supine Dumbbell Curl targets your biceps. It is great for building balanced strength and improving control.
Machine Bicep Curl
A stable bicep curl movement ideal for controlled, isolated arm training.
Machine Preacher Curls
Machine Preacher Curls targets your biceps. It is great for building balanced strength and improving control.
One Arm Dumbbell Preacher Curl
One Arm Dumbbell Preacher Curl targets your biceps. It is great for building balanced strength and improving control.
Overhead Cable Curl
Overhead Cable Curls strengthen the biceps through controlled isolation and peak tension. The cable resistance keeps constant load on the arms for effective arm training.
Preacher Curl
Preacher Curl targets your biceps. It is great for building balanced strength and improving control.
Preacher Hammer Dumbbell Curl
Preacher Hammer Dumbbell Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
Pull Ups
The Pull-Up strengthens the lats, biceps, and upper back while challenging posture and grip. This foundational movement builds bodyweight strength and overhead control.
Reverse Barbell Curl
Reverse Barbell Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Barbell Preacher Curls
Reverse Barbell Preacher Curls target your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Cable Curl
Reverse Cable Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Plate Curls
Reverse Plate Curls target your biceps along with the forearms. It is great for building balanced strength and improving control.
Seated Biceps
Seated Biceps targets your biceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Seated Close-Grip Concentration Barbell Curl
Seated Close-Grip Concentration Barbell Curl targets your biceps. It is great for building balanced strength and improving control.
Seated Dumbbell Curl
Seated Dumbbell Curl targets your biceps. It is great for building balanced strength and improving control.
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Inner Biceps Curl targets your biceps. It is great for building balanced strength and improving control.
Spider Curl
Spider Curl targets your biceps. It is great for building balanced strength and improving control.
Standing Biceps Cable Curl
Standing Biceps Cable Curl targets your biceps. It is great for building balanced strength and improving control.
Standing Biceps Stretch
Standing Biceps Stretch targets your biceps along with the chest and shoulders. It’s excellent for improving flexibility, posture, and shoulder mobility.
Standing Concentration Curl
This variation helps improve arm shape and focus through strict curling mechanics.
Standing Dumbbell Reverse Curl
Standing Dumbbell Reverse Curls develop grip strength and upper arm density.
Standing Inner-Biceps Curl
Standing Inner-Biceps Curl builds fuller biceps and improves arm definition.
Standing One-Arm Cable Curl
A focused biceps exercise that improves arm strength and symmetry using cables.
Standing One-Arm Dumbbell Curl Over Incline Bench
Standing One-Arm Dumbbell Curl Over Incline Bench builds biceps size and control through focused isolation.
Wide-Grip Standing Barbell Curl
Wide-Grip Standing Barbell Curls target your biceps and support grip control and arm development.
Zottman Curl
This hybrid curl builds arm size and strength by targeting every major flexor muscle group in a single fluid motion.
Zottman Preacher Curl
This unique arm movement blends supination and pronation for complete biceps and forearm development.