Biceps Exercises
4 exercises that target the biceps, plus 11 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute biceps workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Dumbbell Biceps Curl4 × 10–15
- Hammer Curl4 × 10–15
- Cable Biceps Curl3 × 10–15
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
Also works your biceps
Not the main target in these, but a hard-working supporting muscle.
