Bicep exercises
10 movements that train the biceps directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
What the biceps do
The biceps brachii crosses both the shoulder and the elbow, so it bends the elbow and turns the palm upward — and it stretches further when the arm is behind the body, which is why incline curls feel different from standing ones.
Bicep exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Band Curl
Biceps
Cable Curl
Biceps
Chin-Up
Lats, Biceps
Concentration Curl
Biceps
EZ-Bar Curl
Biceps
Hammer Curl
Biceps, Forearms
Incline Dumbbell Curl
Biceps
Preacher Curl
Biceps
Spider Curl
Biceps
Supported Biceps Curl
Biceps
How to train biceps
Six to ten hard sets a week, 8–15 reps, is enough for most people, split across two sessions. Include one movement with the arm behind the body (incline curl) and one with it in front (preacher or cable curl) to cover the full range.
The mistake to avoid
Stopping short at the bottom. The last few degrees of the stretch are where the biceps take the most tension; cutting the rep in half halves the point of it.
Bicep exercises by equipment
Whatever your gym has — or does not have.
Cable & Functional
1Selectorized Strength
1Also works the biceps
These train something else first, but the biceps works hard in them — worth counting toward your weekly total.
Bicep exercises — questions people ask
What are the best biceps exercises?
Chin-Up are the movements to build a biceps session around — they load the muscle through its full range and are easy to add weight to over time. Six to ten hard sets a week, 8–15 reps, is enough for most people, split across two sessions. Include one movement with the arm behind the body (incline curl) and one with it in front (preacher or cable curl) to cover the full range.
How often should I train biceps?
Six to ten hard sets a week, 8–15 reps, is enough for most people, split across two sessions. Include one movement with the arm behind the body (incline curl) and one with it in front (preacher or cable curl) to cover the full range.
Can I train biceps at home?
Yes — Band Curl, Chin-Up need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which biceps exercises are best for beginners?
Start with Band Curl, Cable Curl, Concentration Curl, EZ-Bar Curl. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common biceps training mistake?
Stopping short at the bottom. The last few degrees of the stretch are where the biceps take the most tension; cutting the rep in half halves the point of it.