Exercises by muscle
Biceps exercises
The biceps sit on the front of your upper arm. They bend the elbow and turn your palm to face up, and they help in every pulling movement.
Curls isolate them, and rows and chin-ups work them alongside the back. Changing your grip (palms up, neutral or down) shifts the emphasis.
- 151Exercises
- 13Kinds of equipment
- 119Beginner friendly
Every biceps exercise
151 exercises
Beginner friendly (119)
band alternating biceps curl
band concentration curl
band one arm overhead biceps curl
biceps leg concentration curl
biceps narrow pull-ups
biceps pull-up
bodyweight side lying biceps curl
cable close grip curl
cable concentration curl
cable curl
cable drag curl
cable hammer curl (with rope)- cable lying bicep curl
- cable lying close-grip curl
- cable one arm curl
- cable one arm preacher curl
- cable one arm reverse preacher curl
- cable overhead curl
- cable overhead curl on exercise ball
- cable preacher curl
- cable pulldown bicep curl
- cable reverse curl
- cable reverse one arm curl
- cable reverse preacher curl
- cable rope hammer preacher curl
- cable rope one arm hammer preacher curl
- cable seated curl
- cable seated one arm concentration curl
- cable seated overhead curl
- cable squatting curl
- cable standing inner curl
- cable standing pulldown (with rope)
- cable two arm curl on incline bench
- dumbbell alternate biceps curl
- dumbbell alternate biceps curl (with arm blaster)
- dumbbell alternate hammer preacher curl
- dumbbell alternate preacher curl
- dumbbell alternate seated hammer curl
- dumbbell alternating bicep curl with leg raised on exercise ball
- dumbbell alternating seated bicep curl on exercise ball
- dumbbell bicep curl lunge with bowling motion
- dumbbell bicep curl on exercise ball with leg raised
- dumbbell bicep curl with stork stance
- dumbbell biceps curl
- dumbbell biceps curl (with arm blaster)
- dumbbell biceps curl reverse
- dumbbell biceps curl squat
- dumbbell concentration curl
- dumbbell cross body hammer curl
- dumbbell cross body hammer curl v. 2
- dumbbell hammer curl
- dumbbell hammer curl on exercise ball
- dumbbell hammer curl v. 2
- dumbbell hammer curls (with arm blaster)
- dumbbell high curl
- dumbbell incline biceps curl
- dumbbell incline curl
- dumbbell incline curl v. 2
- dumbbell incline hammer curl
- dumbbell incline inner biceps curl
- dumbbell kneeling bicep curl exercise ball
- dumbbell lunge with bicep curl
- dumbbell lying supine biceps curl
- dumbbell lying supine curl
- dumbbell lying wide curl
- dumbbell one arm concetration curl (on stability ball)
- dumbbell one arm hammer preacher curl
- dumbbell one arm prone curl
- dumbbell one arm prone hammer curl
- dumbbell one arm reverse preacher curl
- dumbbell one arm reverse spider curl
- dumbbell one arm seated bicep curl on exercise ball
- dumbbell one arm seated hammer curl
- dumbbell one arm standing curl
- dumbbell one arm standing hammer curl
- dumbbell one arm zottman preacher curl
- dumbbell over bench neutral wrist curl
- dumbbell over bench one arm neutral wrist curl
- dumbbell peacher hammer curl
- dumbbell preacher curl
- dumbbell preacher curl over exercise ball
- dumbbell prone incline curl
- dumbbell prone incline hammer curl
- dumbbell revers grip biceps curl
- dumbbell reverse preacher curl
- dumbbell reverse spider curl
- dumbbell seated alternate hammer curl on exercise ball
- dumbbell seated bicep curl
- dumbbell seated biceps curl (on stability ball)
- dumbbell seated biceps curl to shoulder press
- dumbbell seated curl
- dumbbell seated hammer curl
- dumbbell seated inner biceps curl
- dumbbell seated neutral wrist curl
- dumbbell seated one arm bicep curl on exercise ball with leg raised
- dumbbell seated preacher curl
- dumbbell seated revers grip concentration curl
- dumbbell standing alternate hammer curl and press
- dumbbell standing biceps curl
- dumbbell standing concentration curl
- dumbbell standing inner biceps curl v. 2
- dumbbell standing one arm concentration curl
- dumbbell standing one arm curl (over incline bench)
- dumbbell standing one arm curl over incline bench
- dumbbell standing one arm reverse curl
- dumbbell standing preacher curl
- dumbbell standing reverse curl
- dumbbell standing zottman preacher curl
- dumbbell waiter biceps curl
- dumbbell zottman curl
- dumbbell zottman preacher curl
- lever bicep curl
- lever hammer grip preacher curl
- lever preacher curl
- lever preacher curl v. 2
- lever reverse grip preacher curl
- resistance band seated biceps curl
- smith machine bicep curl
- weighted seated bicep curl (on stability ball)
Some experience (29)
- barbell alternate biceps curl
- barbell biceps curl (with arm blaster)
- barbell curl
- barbell drag curl
- barbell lying preacher curl
- barbell preacher curl
- barbell prone incline curl
- barbell reverse curl
- barbell reverse preacher curl
- barbell seated close-grip concentration curl
- barbell standing close grip curl
- barbell standing concentration curl
- barbell standing reverse grip curl
- barbell standing wide grip biceps curl
- barbell standing wide-grip curl
- dumbbell biceps curl v sit on bosu ball
- dumbbell step up single leg balance with bicep curl
- ez bar seated close grip concentration curl
- ez barbell close grip preacher curl
- ez barbell close-grip curl
- ez barbell curl
- ez barbell reverse grip curl
- ez barbell reverse grip preacher curl
- ez barbell seated curls
- ez barbell spider curl
- ez barbell spider curl
- ez-bar biceps curl (with arm blaster)
- ez-barbell standing wide grip biceps curl
- weighted standing curl
Keep exploring
Equipment for this muscle
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Questions, answered
How many biceps exercises are there here?
There are 151 exercises that target the biceps in the AltF Fitness library, each with an animated demo and coaching tips.
What are good biceps exercises for beginners?
Moves rated beginner friendly here include band alternating biceps curl, band concentration curl and band one arm overhead biceps curl. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the biceps?
The exercises here use dumbbell, cable machine, barbell, ez bar and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the biceps?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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