Exercises for biceps
127 exercises that train biceps, primary or secondary. Tap for technique and tips.
The biceps flex the arm and assist with shoulder flexion – a small muscle with high visibility and even greater potential for strength gains. Here you'll find 127 exercises collected together, from classic curls to rowing movements that train the biceps indirectly while also strengthening the back.
Dumbbells offer the broadest selection with 31 exercises, followed by cable machines (23) and barbells (20). Training at home without equipment? Six bodyweight exercises are included, and if you have kettlebells or an EZ-bar, those are covered too.
Direct and indirect exercises
Direct exercises like barbell bicep curls, alternating hammer curls, and cable preacher curls isolate the biceps throughout the movement. They deliver clear tension and are easy to progressively overload.
Rowing movements like bent-over barbell rows, reverse shoulder rows with barbells, and bodyweight bent-over rows train the biceps hard without isolating it – the back and rear shoulders work simultaneously. Chin-ups are an underrated bicep exercise that also demands stabilization from the entire upper body.
Variations that deliver extra value
Incline benches extend range of motion: alternating dumbbell curls on an incline bench and lying dumbbell curls against an incline bench place the biceps in a more stretched starting position, increasing the load on the lower portion of the movement.
Cable machines maintain constant tension throughout the curl – hammer curls with a rope attachment and cable preacher curls are excellent complements when dumbbells start feeling repetitive. EZ-bar bicep curls with a narrow grip reduce stress on the wrists and work well for longer sets.
Progression and training structure
Choose two to three exercises per session: one direct curl, one rowing movement, and ideally one bodyweight or cable variation to finish. Then rotate equipment and grip width between sessions to prevent your biceps from adapting to the exact same load.
Increase the weight once you can perform the upper end of your rep range with good form. Focus on a controlled eccentric phase – lower slowly – that's where the muscle experiences the greatest mechanical stress and most stimulus for growth.