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.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms fac...
Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner hand...
Overhead Cable Curl
To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of wei...
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dum...
Lying Supine Dumbbell Curl
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to t...
Machine Preacher Curls
Sit down on the Preacher Curl Machine and select the weight. Place the back of your upper arms (your triceps) on the ...
Machine Bicep Curl
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and ...
Lying High Bench Barbell Curl
Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you ar...
Lying Close-Grip Bar Curl On High Pulley
Place a flat bench in front of a high pulley or lat pulldown machine. Hold the straight bar attachment using an under...
Lying Cable Curl
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (pal...
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.