Biceps exercises
Bends the elbow, and (biceps brachii only) turns the palm upwards. It also crosses the shoulder, which is why the incline curl feels different from the preacher curl.
What loads it, and how many ways
16PRIME-MOVER LIFTS
38 more work the biceps as a synergist or stabiliser — real volume, and it counts toward your weekly total.
Anatomy: Biceps brachii and brachialis. Brachialis sits underneath and is loaded most with a neutral or pronated grip — hammer and reverse curls are not wasted work.
SOURCE·Published exercise references·PRIME MOVER ASSIGNED BY JOINT ACTION·REVIEWED JUL 2026
How the biceps list is built
- Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
- Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
- Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
- Attach the published MET category so the energy figure on every card traces back to the same table.
SOURCE·Published exercise references·ATTRIBUTION BY JOINT ACTION·REVIEWED JUL 2026
Every biceps lift, easiest first
Ranked by technical demand, not by quality. If the movement is new to you, start at the top of the column and earn your way down it.
| Exercise | Equipment | Pattern | Type | Level |
|---|---|---|---|---|
| Alternating Dumbbell Curl | Dumbbells | Isolation | Isolation | Beginner |
| Barbell Curl | Barbell | Isolation | Isolation | Beginner |
| Cable Curl | Cable machine | Isolation | Isolation | Beginner |
| Concentration Curl | Dumbbells + Bench | Isolation | Isolation | Beginner |
| Dumbbell Curl | Dumbbells | Isolation | Isolation | Beginner |
| EZ Bar Curl | EZ bar | Isolation | Isolation | Beginner |
| Hammer Curl | Dumbbells | Isolation | Isolation | Beginner |
| Machine Biceps Curl | Machine | Isolation | Isolation | Beginner |
| Resistance Band Curl | Resistance band | Isolation | Isolation | Beginner |
| Rope Hammer Curl | Cable machine | Isolation | Isolation | Beginner |
| 21s Barbell Curl | Barbell + EZ bar | Isolation | Isolation | Beginner |
| Drag Curl | Barbell | Isolation | Isolation | Beginner |
| Incline Dumbbell Curl | Dumbbells + Bench | Isolation | Isolation | Beginner |
| Preacher Curl | EZ bar + Bench | Isolation | Isolation | Beginner |
| Spider Curl | Dumbbells + Bench | Isolation | Isolation | Beginner |
| Zottman Curl | Dumbbells | Isolation | Isolation | Beginner |
Also works the biceps as a synergist
These do not have it as the prime mover, but it contributes real work. That matters when you are counting weekly volume.
14 more not shown. Browse the full list of 365 exercises.
How to train it
Bends the elbow, and (biceps brachii only) turns the palm upwards. It also crosses the shoulder, which is why the incline curl feels different from the preacher curl. Brachialis sits underneath and is loaded most with a neutral or pronated grip — hammer and reverse curls are not wasted work.
Volume is what drives growth: roughly ten to twenty hard sets per muscle group per week suits most people, spread over at least two sessions rather than crammed into one. Beyond that, the honest advice is unglamorous — pick two or three exercises, add weight or reps over time, and keep the technique the same as the load climbs.
The biceps appears in 1 of the 9 movement patterns on this site: isolation. Training more than one of them is how you avoid a muscle that is strong in exactly one position.
The questions that come up on the floor
What is the best exercise for the biceps?
There is no single best exercise, but the biceps is the prime mover in 16 movements on this site, across 1 movement pattern. A sensible programme picks one heavy compound movement and one isolation movement rather than collecting ten variations of the same thing. 0 of these are compound and 16 are isolation exercises.
How do I train the biceps at home?
8 of the 16 exercises here can be done with home-scale equipment such as dumbbells or a band. This muscle is difficult to load with bodyweight alone, so a band or a pair of dumbbells is the cheapest fix.
Can I lose fat from the biceps area by training it?
No. Spot reduction does not work — training a muscle does not remove the fat that sits over it. Direct work builds the biceps; fat loss happens across the whole body in response to an overall calorie deficit, and where it comes off first is largely genetic.
What does the biceps actually do?
Bends the elbow, and (biceps brachii only) turns the palm upwards. It also crosses the shoulder, which is why the incline curl feels different from the preacher curl. Brachialis sits underneath and is loaded most with a neutral or pronated grip — hammer and reverse curls are not wasted work.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
SOURCE·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·REVIEWED JUL 2026
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