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Biceps Exercises

2 exercises that target the biceps, plus 5 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

Front
Back

Biceps

Biceps brachii

What it does

Bends the elbow and turns the palm up. Also assists every pulling movement.

How to train it

Curls with the elbows pinned at your sides. Hammer curls shift some work to the brachialis and forearm for thicker-looking arms.

Best exercises for your biceps

Dumbbell Biceps Curl — works the biceps

Dumbbell Biceps Curl

Biceps· Dumbbells
Hammer Curl — works the biceps and forearms

Hammer Curl

BicepsForearms· Dumbbells

Also works your biceps

Not the main target in these, but a hard-working supporting muscle.

Pull-Up — works the lats

Pull-Up

Lats
Lat Pulldown — works the lats

Lat Pulldown

Lats
Barbell Row — works the upper back and lats

Barbell Row

Upper BackLats
One-Arm Dumbbell Row — works the lats and upper back

One-Arm Dumbbell Row

LatsUpper Back
Seated Cable Row — works the upper back and lats

Seated Cable Row

Upper BackLats

Other muscles

ChestFront DeltsSide DeltsRear DeltsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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