Biceps Exercises
28 exercises
4K video Male & Female
The biceps brachii, along with the brachialis and brachioradialis, flex the elbow and supinate the forearm. They are the show muscles of the upper arm, but they also play a key role in every pulling movement: rows, pull-ups, and deadlifts all recruit the biceps as secondary movers. Barbell curls, dumbbell curls, and hammer curls form the foundation of biceps training. Incline dumbbell curls stretch the long head at the bottom for a greater growth stimulus, while preacher curls isolate the short head at peak contraction. Personal trainers should remind clients that the biceps are a small muscle group, they do not need excessive volume. 8-14 direct sets per week, combined with the indirect work from back training, is enough for most clients. Focus on controlled eccentrics, full range of motion, and a brief squeeze at the top. Avoid swinging the weight, momentum robs the biceps of tension and shifts load to the shoulders and lower back.
MET 3.5
Cable Hammer Curl – Rope
MET 3.5
Cable Curl
MET 3.5
Machine Preacher Curl
MET 3.5
EZ Bar Curl
MET 3.5
Reverse EZ Bar Curl
MET 4
Barbell Curl – Straight Bar
MET 3.5
Alternating Dumbbell Curl
MET 3.5
Dumbbell Biceps Curl
MET 3.5
Dumbbell Hammer Curl
MET 3.5
Concentration Curl – Dumbbell
MET 3.5
Incline Dumbbell Curl
MET 3.5
Incline Hammer Curl – Dumbbell
MET 3.5
Spider Curl – Dumbbell
MET 3.5
Preacher Curl – EZ Bar
MET 3.5
Cable Biceps Curl – Low Pulley
MET 3.5
One-Arm Cable Hammer Curl – Handle
MET 3
Cable Tricep Kickback
MET 3.5
Zottman Curl – Dumbbell
MET 3.5
Preacher Curl on Incline Bench – Dumbbell
MET 3.5
Incline Dumbbell Zottman Curl
MET 3.5
Incline Dumbbell Drag Curl
MET 3.5
One Arm Incline Dumbbell Curl
MET 3.5
Incline Dumbbell Hammer Curl – Low Incline
MET 3.5
Reverse Barbell Curl – Standard Bar
MET 3.5
Reverse Grip Preacher Curl – EZ Bar
MET 3.5
Reverse Cable Curl – Straight Bar
MET 3.5
Cable Curl – Straight Bar
MET 3.5
Cable Curl – Rope
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