Bicep Exercises

The biceps sit on the front of your upper arm. They bend your elbows and turn your palms up, so they work in every curl, row and pull-up.

Different curls train the biceps in different positions. Standing curls are the basic builder, incline curls stretch the long head, preacher curls lock the arm in place, and hammer curls bring in the brachialis and forearms.

Bicep Exercises With Step-By-Step Guides

Dumbbell CurlDumbbell · BeginnerThe dumbbell curl is the classic biceps exercise.Hammer CurlDumbbell · BeginnerThe hammer curl is a dumbbell curl done with your palms facing each other, like you are holding a hammer.Preacher CurlEZ Bar · BeginnerThe preacher curl is a biceps curl done with your upper arms resting on an angled pad.Pull-UpBodyweight · IntermediateThe pull-up is a bodyweight exercise where you hang from a bar with your palms facing away and pull yourself up until…Incline Dumbbell CurlDumbbell · BeginnerThe incline dumbbell curl is a biceps curl done while lying back on an incline bench.

How To Choose Bicep Exercises

  • Start with a basic dumbbell curl or barbell curl.
  • Add a curl in a different position, such as an incline or preacher curl.
  • Include hammer curls for the brachialis and forearms.
  • Remember that rows and pull-ups also train the biceps.

Related Exercise Pages

Frequently Asked Questions

What Is The Best Bicep Exercise?

There is no single best one. A standing curl plus a stretched or locked-in variation like an incline or preacher curl covers the biceps well.

How Often Should You Train Biceps?

Two sessions per week works for most people.

How Heavy Should Bicep Curls Be?

Choose a weight you can curl for 8-15 reps without swinging your body.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.