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Biceps

Biceps brachii, brachialis

Curls in every angle and grip — peak, thickness, and length.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
BicepsBarbell

Barbell Curl

Demo · Jim Stoppani, PhD

Verified Barbell Curl demonstration by Jim Stoppani, PhD. Click to play.
GymBeginner

Barbell Curl

Barbell

The classic mass builder. Both heads worked with heavy load.

Builds strength and size in the biceps through a full, controlled range of motion

BicepsDumbbells

Alternating Dumbbell Curl

Demo · Buff Dudes Workouts

Verified Alternating Dumbbell Curl demonstration by Buff Dudes Workouts. Click to play.
HomeBeginner

Alternating Dumbbell Curl

Dumbbells

Independent arm work with a supinating rotation for peak contraction.

Builds strength and size in the biceps through a full, controlled range of motion

Brachialis / brachioradialisDumbbells

Hammer Curl

Demo · ScottHermanFitness

Verified Hammer Curl demonstration by ScottHermanFitness. Click to play.
HomeBeginner

Hammer Curl

Dumbbells

Neutral grip hits the brachialis for arm thickness.

Builds strength and size in the brachialis / brachioradialis through a full, controlled range of motion

Biceps (short head)Preacher bench

Preacher Curl

Demo · Huberman Protocols

Verified Preacher Curl demonstration by Huberman Protocols. Click to play.
GymIntermediate

Preacher Curl

Preacher bench

Eliminates cheating and forces the biceps to work through a stretched position.

Builds strength and size in the biceps (short head) through a full, controlled range of motion

Biceps (long head)Dumbbells + bench

Incline Dumbbell Curl

Demo · Syracuse Fitness Center

Verified Incline Dumbbell Curl demonstration by Syracuse Fitness Center. Click to play.
GymIntermediate

Incline Dumbbell Curl

Dumbbells + bench

Arms behind the body puts the long head in a deep stretch.

Builds strength and size in the biceps (long head) through a deep, loaded stretch

BicepsBar

Chin-Up (biceps focus)

Demo · Mike | J2FIT Strength & Conditioning

Verified Chin-Up (biceps focus) demonstration by Mike | J2FIT Strength & Conditioning. Click to play.
CalisthenicIntermediate

Chin-Up (biceps focus)

Bar

Slow tempo chin-ups are one of the highest-tension biceps exercises available.

Builds strength and size in the biceps through a full, controlled range of motion

BicepsCable machine

Cable Bar Curl

Demo · Vivian Ngo

Verified Cable Bar Curl demonstration by Vivian Ngo. Click to play.
GymBeginner

Cable Bar Curl

Cable machine

Constant tension curl from bottom to top.

Builds strength and size in the biceps through a full, controlled range of motion

BicepsResistance band

Band Curl

Demo · Mind Pump TV

Verified Band Curl demonstration by Mind Pump TV. Click to play.
HomeBeginner

Band Curl

Resistance band

Accommodating resistance — hardest at the top.

Builds strength and size in the biceps through a full, controlled range of motion

BicepsBar

Isometric Bar Hold (90°)

Demo · WeightTrainingCom

Verified Isometric Bar Hold (90°) demonstration by WeightTrainingCom. Click to play.
CalisthenicIntermediate

Isometric Bar Hold (90°)

Bar

Chin-up hold at 90° — builds insane time under tension.

Builds strength and size in the biceps under sustained isometric tension

Biceps (outer head)Barbell

Barbell Drag Curl

Demo · ScottHermanFitness

Verified Barbell Drag Curl demonstration by ScottHermanFitness. Click to play.
GymIntermediate

Barbell Drag Curl

Barbell

Pull elbows back as you curl to shift load to the outer head.

Builds strength and size in the biceps (outer head) through a full, controlled range of motion

Biceps (short head)Dumbbells + incline bench

Spider Curl

Demo · FIT.nl

Verified Spider Curl demonstration by FIT.nl. Click to play.
GymIntermediate

Spider Curl

Dumbbells + incline bench

Curl with arms hanging forward. Puts the biceps in a shortened position for a peak squeeze.

Builds strength and size in the biceps (short head) through a full, controlled range of motion

Biceps (short head)Dumbbell

Concentration Curl

Demo · Fit Father Project - Fitness For Busy Fathers

Verified Concentration Curl demonstration by Fit Father Project - Fitness For Busy Fathers. Click to play.
HomeBeginner

Concentration Curl

Dumbbell

Elbow braced against the inner thigh for strict isolation.

Builds strength and size in the biceps (short head) through a full, controlled range of motion

Biceps / forearmsDumbbells

Zottman Curl

Demo · FIT.nl

Verified Zottman Curl demonstration by FIT.nl. Click to play.
HomeIntermediate

Zottman Curl

Dumbbells

Supinate on the curl, pronate on the lower. Works biceps and forearms together.

Builds strength and size in the biceps / forearms through a full, controlled range of motion

Biceps (outer head)Dumbbells

Cross-Body Curl

Demo · Chris McCarthy

Verified Cross-Body Curl demonstration by Chris McCarthy. Click to play.
HomeBeginner

Cross-Body Curl

Dumbbells

Curl the dumbbell toward the opposite shoulder. Emphasizes the outer head.

Builds strength and size in the biceps (outer head) through a full, controlled range of motion

Brachialis / brachioradialisCable + rope

Cable Hammer Curl

Demo · Buff Dudes Workouts

Verified Cable Hammer Curl demonstration by Buff Dudes Workouts. Click to play.
GymBeginner

Cable Hammer Curl

Cable + rope

Rope attachment with neutral grip. Constant tension on the brachialis.

Builds strength and size in the brachialis / brachioradialis through a full, controlled range of motion

Biceps (long head)Dumbbell

Waiter's Curl

Demo · Gerardi Performance

Verified Waiter's Curl demonstration by Gerardi Performance. Click to play.
HomeIntermediate

Waiter's Curl

Dumbbell

Curl with both hands under the top plate, keeping the upper arm vertical.

Builds strength and size in the biceps (long head) through a full, controlled range of motion

Biceps / forearmsFat gripz + dumbbells

Fat-Grip Curl

Demo · Steve Cook

Verified Fat-Grip Curl demonstration by Steve Cook. Click to play.
GymIntermediate

Fat-Grip Curl

Fat gripz + dumbbells

Thick grip overloads the forearms and biceps simultaneously.

Builds strength and size in the biceps / forearms through a full, controlled range of motion

BicepsEZ curl bar

EZ-Bar Curl

Demo · OPEX Fitness

Verified EZ-Bar Curl demonstration by OPEX Fitness. Click to play.
GymBeginner

EZ-Bar Curl

EZ curl bar

The angled EZ bar keeps the wrists semi-supinated, which lets most lifters load the biceps heavier with less wrist and elbow strain than a straight bar.

Builds strength and size in the biceps through a full, controlled range of motion

BrachialisBarbell

Reverse Barbell Curl

Demo · Jay Dunna

Verified Reverse Barbell Curl demonstration by Jay Dunna . Click to play.
GymBeginner

Reverse Barbell Curl

Barbell

A pronated (palms-down) curl that shifts work to the brachialis and brachioradialis — the muscles that push the biceps peak up and thicken the forearm.

Builds strength and size in the brachialis through a full, controlled range of motion

BicepsCable machine

Bayesian Cable Curl

Demo · Live Lean TV Daily Exercises

Verified Bayesian Cable Curl demonstration by Live Lean TV Daily Exercises. Click to play.
GymIntermediate

Bayesian Cable Curl

Cable machine

Facing away from a low pulley with the arm behind the body. The shoulder-extended position puts the long head of the biceps under a loaded stretch the whole set.

Builds strength and size in the biceps through a full, controlled range of motion