Biceps exercises.
Barbell, dumbbell and cable curls plus the pulls that help most: the exercises that train your biceps best and how to combine them.
- As the main muscle
- 9
- As a helper muscle
- 14
Meet the muscles
The biceps brachii bends your elbow and turns your palm up. That's why curls with a wrist turn work it so well.
Underneath sits the brachialis, which only bends the elbow and adds thickness to your arm. Hammer and reverse curls hit it hard.
Biceps
Brachialis
Biceps workout
An arm session you can add to the end of a pull or push day, or do on its own in about 30 minutes.
- Barbell Curl3 × 8-12
- Incline Dumbbell Curl3 × 10-12
- Hammer Curl3 × 10-12
- Cable Curl2 × 12-15
All biceps exercises
Strength9
As a helper muscle14
Assisted Pull-Up+1 variation
Barbell Row+7 variations
Chest-Supported Row+5 variations
Dumbbell Row+1 variation
Front Lever+3 variations
Inverted Row+3 variations
Lat Pulldown+5 variations
Muscle-Up+1 variation
One-Arm Dumbbell Row+1 variation
Pull-Up+10 variations
Rowing Machine+1 variation
Seated Cable Row+4 variations
T-Bar Row
Upright Row+5 variations
FAQ
What is the best biceps exercise?
There isn't one: combine a heavy curl (barbell), a stretched curl (incline) and a hammer curl.
How many sets of biceps per week?
If you do pull-ups and rows, 6-12 direct sets a week is usually enough.
Can I change the shape of my biceps?
Shape is mostly genetic. Training makes it bigger but doesn't change its shape.
Straight bar or EZ bar?
The straight bar hits the biceps a bit more; the EZ bar is easier on wrists and elbows.
Train your biceps with Nuvana.
