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.
Standing Biceps Cable Curl
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar ...
Spider Curl
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the...
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to ...
Seated Dumbbell Curl
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. ...
Seated Close-Grip Concentration Barbell Curl
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread w...
Seated Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with...
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (pal...
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (pa...
Reverse Barbell Preacher Curls
Grab an EZ-bar using a shoulder width and palms down (pronated) grip. Now place the upper part of both arms on top of...
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The pa...
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.