Exercise library
Biceps exercises
The biceps bend the elbow and turn the palm up. Curls with different grips and a slow way down do most of the work; rows and pull-downs train them too.
8 exercises
Strength 8
Lat PulldownLats, biceps · Gym- Assisted Pull-UpLats, biceps · Gym
- Seated Cable RowBack, biceps, rear delts · Gym
One-Arm Dumbbell RowBack, biceps, rear delts · Dumbbells- Inverted Row (under a sturdy table)Back, biceps, rear delts · No equipment
Dumbbell Biceps CurlBiceps · Dumbbells
Hammer CurlBiceps, grip · Dumbbells- Cable Biceps CurlBiceps, grip · Gym
Programs that train the biceps most
- Golden-Era Split The classic six-day bodybuilding split: chest and back, shoulders and arms, legs, twice a week.
- Push Pull Legs Push, pull, legs, twice a week: every muscle trained twice with room to recover.
- Action Hero Big shoulders, chest and arms on a lean body
- Lean & Shredded Shredded for a role: circuits and daily cardio