Best Biceps Exercises
A curated list of 24 movements that build the biceps. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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24 exercises
Barbell Curl
Biceps · Barbell · 8–12 reps
Dumbbell Curl
Biceps · Dumbbell · 10–15 reps
Hammer Curl
Biceps · Dumbbell · 10–15 reps
Cable Curl
Biceps · Cable · 10–15 reps
Incline Dumbbell Curl
Biceps · Dumbbell · 10–15 reps
Concentration Curl
Biceps · Dumbbell · 10–15 reps
Reverse Curl
Biceps · Barbell · 10–15 reps
Cable Hammer Curl
Biceps · Cable · 10–15 reps
- Bayesian Cable Curl Biceps · Cable · 10–15 reps
- Preacher Curl Biceps · Barbell · 8–12 reps
- EZ-Bar Curl Biceps · Barbell · 8–12 reps
- Bodyweight Bar Curl Biceps · Bodyweight · 8–15 reps
- Spider Curl Biceps · Dumbbell · 10–15 reps
- Machine Preacher Curl Biceps · Machine · 10–15 reps
- Single-Arm Dumbbell Preacher Curl Biceps · Dumbbell · 10–15 reps
- Cable Preacher Curl Biceps · Cable · 10–15 reps
- Zottman Curl Biceps · Dumbbell · 10–15 reps
- Barbell Drag Curl Biceps · Barbell · 8–12 reps
- Cross-Body Hammer Curl Biceps · Dumbbell · 10–15 reps
- Incline Hammer Curl Biceps · Dumbbell · 10–15 reps
- Overhead Cable Curl Biceps · Cable · 12–15 reps
- Machine Biceps Curl Biceps · Machine · 10–15 reps
- Resistance Band Curl Biceps · Resistance band · 12–20 reps
- Alternating Dumbbell Curl Biceps · Dumbbell · 10–15 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0) · Illustration: Franpol / wger.de (CC BY-SA 4.0)
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