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.
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your ...
Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. Whi...
Concentration Curls
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your kn...
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. You...
Close-Grip EZ Bar Curl
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands sho...
Close-Grip EZ-Bar Curl with Band
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a na...
Cable Preacher Curl
Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the...
Cable Hammer Curls - Rope Attachment
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope wi...
Brachialis-SMR
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your...
Barbell Curls Lying Against An Incline
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be yo...
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.