RepSenseiBiceps exercises
Your biceps bend your elbow and turn your palm upwards, which is what you use to lift a bag, open a jar or pull a door. In training they help in every row and pull-up, and they respond well to direct curls.
The biceps brachii has two heads that cross both the shoulder and elbow joints. Beneath it lies the brachialis, a strong elbow flexor that adds thickness to the upper arm.
Training tips
- Keep your elbows roughly still by your sides. If your shoulders and back swing the weight up, it is too heavy.
- Use a full range: lower until your arm is nearly straight, then curl all the way up. Most people get good results in the 8 to 15 rep range.
- Vary grip: palms up for the biceps, hammer grip for the brachialis and forearm, and incline curls for more stretch at the bottom.
Form guides
Biceps exercises you can do at home (27).
Top 40 biceps exercises
- Dumbbell Bicep CurlDumbbell · Beginner · also works forearms
- Alternate Hammer CurlDumbbell · Beginner · also works forearms
- Alternate Incline Dumbbell CurlDumbbell · Beginner · also works forearms
- Barbell CurlBarbell · Beginner · also works forearms
- Barbell Curls Lying Against An InclineBarbell · Beginner
- Cable Hammer Curls - Rope AttachmentCable · Beginner
- Cable Preacher CurlCable · Beginner · also works forearms
- Close-Grip EZ Bar CurlBarbell · Beginner · also works forearms
- Close-Grip EZ-Bar Curl with BandE-z curl bar · Beginner · also works forearms
- Close-Grip Standing Barbell CurlBarbell · Beginner · also works forearms
- Concentration CurlsDumbbell · Beginner · also works forearms
- Cross Body Hammer CurlDumbbell · Beginner · also works forearms
- Dumbbell Alternate Bicep CurlDumbbell · Beginner · also works forearms
- EZ-Bar CurlE-z curl bar · Beginner
- Flexor Incline Dumbbell CurlsDumbbell · Beginner
- Hammer CurlsDumbbell · Beginner
- Incline Dumbbell CurlDumbbell · Beginner
- Incline Hammer CurlsDumbbell · Beginner
- Incline Inner Biceps CurlDumbbell · Beginner
- Lying Close-Grip Bar Curl On High PulleyCable · Beginner
- Lying Supine Dumbbell CurlDumbbell · Beginner
- Machine Bicep CurlMachine · Beginner
- Machine Preacher CurlsMachine · Beginner
- One Arm Dumbbell Preacher CurlDumbbell · Beginner
- Preacher CurlBarbell · Beginner
- Preacher Hammer Dumbbell CurlDumbbell · Beginner · also works forearms
- Reverse Barbell CurlBarbell · Beginner · also works forearms
- Reverse Cable CurlCable · Beginner · also works forearms
- Reverse Plate CurlsOther · Beginner · also works forearms
- Seated Dumbbell CurlDumbbell · Beginner
- Seated Dumbbell Inner Biceps CurlDumbbell · Beginner
- Spider CurlE-z curl bar · Beginner
- Standing Biceps Cable CurlCable · Beginner
- Standing Biceps StretchOther · Beginner · also works chest, shoulders
- Standing Concentration CurlDumbbell · Beginner · also works forearms
- Standing One-Arm Dumbbell Curl Over Incline BenchDumbbell · Beginner
- Two-Arm Dumbbell Preacher CurlDumbbell · Beginner
- Wide-Grip Standing Barbell CurlBarbell · Beginner
- Brachialis-SMRFoam roll · Intermediate
- Drag CurlBarbell · Intermediate · also works forearms
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