Biceps Exercises
The biceps are key upper-arm muscles responsible for elbow flexion and pulling movements. On this page, you’ll find a complete list of biceps exercises, including dumbbell, barbell, cable, and bodyweight variations. Use these movements to build arm strength, improve muscle definition, and support balanced upper-body training.
Zottman Preacher Curl
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbel...
Zottman Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to...
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be f...
Two-Arm Dumbbell Preacher Curl
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbel...
Standing One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one h...
Standing One-Arm Cable Curl
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so ...
Standing Inner-Biceps Curl
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs s...
Standing Dumbbell Reverse Curl
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be ...
Standing Concentration Curl
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with...
Standing Biceps Stretch
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face d...
Biceps training plays an important role in upper-body strength, arm aesthetics, and overall pulling performance.
The biceps brachii assists in elbow flexion and forearm supination, making it active in many pulling exercises
such as rows, pull-ups, and curls.
Isolating the biceps with targeted exercises allows you to improve muscle engagement and correct strength imbalances,
which helps support long-term training progress and injury prevention.
Biceps Exercise Variations and Equipment
Biceps exercises can be performed using a variety of equipment, including dumbbells, barbells, cables, resistance bands,
and bodyweight setups. Each variation offers a slightly different stimulus, helping you target the muscle from multiple angles.
- Dumbbell exercises are ideal for unilateral control and increased range of motion.
- Barbell movements allow for heavier loading and progressive overload.
- Cable exercises provide constant tension throughout the movement, which is useful for controlled hypertrophy work.
- Bodyweight and band exercises are effective for home workouts and joint-friendly training.
Combining different biceps exercise variations in your routine helps build strength, improve muscle definition,
and ensure balanced arm development.