Best Biceps Exercises
The best exercises, proven programming, and a full progression path — from hammer curls to one-arm chin-ups.
Quick Answer
The biceps brachii is a two-headed muscle on the front of your upper arm. Its long head and short head both flex the elbow and supinate the forearm (turn the palm up). The brachialis, which sits underneath the biceps, also contributes to elbow flexion and adds thickness when developed.
20+ Best Biceps Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Vertical Row
Body Only • Beginner
Tuck Front Lever Row
Rings • Advanced
Typewriter Pull-Up
Pull Up Bar • Advanced
Tuck Ice Cream Maker
Rings • Intermediate
Harop Curl
Bench • Advanced
Arch Body Pull-Up
Pull Up Bar • Advanced
Chest-to-Bar Pull-Up
Other • Advanced
Ring L-Sit Pull-Up
Rings • Advanced
Bicep Curl
Dumbbell • Beginner
Archer Pull-Up
Pull Up Bar • Advanced
Hammer Curl
Cable • Beginner
Hammer Curl
Dumbbell • Beginner
Muscle-Up Negative
Rings • Intermediate
Bicep Curl
Barbell • Beginner
Lying Bicep Curl
Dumbbell • Beginner
Reverse Grip Bicep Curl
Barbell • Beginner
Pull-Over
Other • Advanced
Alternating Bicep Curl
Dumbbell • Beginner
Close-Grip Banded Bicep Curl
Ez Curl Bar • Beginner
Close-Grip Bicep Curl
Barbell • Beginner
Close-Grip Concentration Bicep Curl
Barbell • Intermediate
Close-Grip Bicep Curl
Ez Curl Bar • Beginner
Dumbbell Concentration Curl
Dumbbell • Beginner
Bicep Curl
Ez Curl Bar • Beginner
Biceps Anatomy
The biceps brachii is a two-headed muscle on the front of your upper arm. Its long head and short head both flex the elbow and supinate the forearm (turn the palm up). The brachialis, which sits underneath the biceps, also contributes to elbow flexion and adds thickness when developed.
Because both heads cross the shoulder, arm position matters. Incline curls emphasize the long head (biceps peak); preacher curls bias the short head (lower biceps fullness); hammer curls hit the brachialis and brachioradialis.
How to Train Biceps
- Sets / reps
- 10–20 hard sets per week across curl variations. For size: 8–15 reps per set; for strength: 5–8 reps.
- Frequency
- 2 sessions per week, 48 hours apart. Biceps recover fast.
- Rest
- 60–90 seconds between sets for hypertrophy; 2–3 minutes for heavier strength work.
Training Tips
- ✓Pause at the top of every rep — squeeze the biceps hard for 1 second.
- ✓Slow the lowering phase (3 seconds down) to maximize time under tension.
- ✓Vary grip — supinated, hammer, and reverse grip — to hit all three elbow flexors.
- ✓Don't swing. If you can't lift it strictly, use a lighter weight or drop to a bodyweight progression.
Common Mistakes
- !Using momentum to swing the weight up — this offloads the biceps and risks lower-back injury.
- !Cutting range of motion. Go from full extension to full contraction on every rep.
- !Training biceps too often (daily) — they get worked during every pull, so you rarely need more than 2 dedicated sessions per week.
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Frequently Asked Questions
How often should I train biceps?
Twice per week is the sweet spot. Biceps are involved in every pulling movement (rows, pull-ups, deadlifts), so they accumulate more volume than you realize. Two dedicated sessions of 5–8 hard sets each is usually plenty.
What are the best biceps exercises?
Chin-ups (bodyweight), barbell curls, dumbbell incline curls, hammer curls, preacher curls, and concentration curls. A well-rounded biceps workout includes one heavy compound (chin-ups or barbell curls), one stretched-position lift (incline curls), and one peak-contraction lift (preacher or concentration curls).
How many reps for bigger biceps?
8–15 reps per set is the hypertrophy sweet spot. Train close to failure — the last 2–3 reps should feel very hard. For strength, drop to 5–8 reps on heavier compound curls.
Can I build big biceps with bodyweight only?
Yes. Chin-ups are one of the best biceps exercises, period. Progress from assisted chin-ups → full chin-ups → weighted chin-ups, and your biceps will grow. Add ring rows with a close underhand grip and bodyweight curls on a low bar for variety.
Why aren't my biceps growing?
Most commonly: too little volume, too little effort close to failure, or too much momentum. Track your lifts — if the weight or reps aren't increasing over 6–8 weeks, something needs to change. Fix form first, then push harder on each set.
Related Muscle Groups
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Forearms Exercises
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