Best Biceps Exercises
53 exercises target the biceps as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Biceps Exercises
Barbell Curl
Barbell Curls Lying Against An Incline
Close-Grip EZ Bar Curl
Close-Grip Standing Barbell Curl
Drag Curl
Lying High Bench Barbell Curl
Preacher Curl
Reverse Barbell Curl
Seated Close-Grip Concentration Barbell Curl
Dumbbell Biceps Exercises
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
Concentration Curls
Cross Body Hammer Curl
Dumbbell Alternate Bicep Curl
Dumbbell Bicep Curl
Dumbbell Prone Incline Curl
Flexor Incline Dumbbell Curls
Hammer Curls
Cable & Machine Biceps Exercises
Cable Hammer Curls - Rope Attachment
Cable Preacher Curl
High Cable Curls
Lying Cable Curl
Lying Close-Grip Bar Curl On High Pulley
Machine Bicep Curl
Machine Preacher Curls
Overhead Cable Curl
Reverse Cable Curl
Bodyweight Biceps Exercises
Other Equipment Biceps Exercises
Sample Biceps Workout
| Exercise | Sets | Reps |
|---|---|---|
| Drag Curl | 4 | 6-8 |
| High Cable Curls | 4 | 6-8 |
| Alternate Hammer Curl | 3 | 10-12 |
| Alternate Incline Dumbbell Curl | 3 | 10-12 |
| Barbell Curl | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Biceps
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the biceps without systemic fatigue.
Often Trained With
Pair biceps training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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