Biceps Exercises150

The biceps flex the elbow and supinate the wrist, so grip matters: supinated curls hit both heads, hammer grips shift work to the brachialis, and incline curls load the long head at a stretch.

Biceps get real work from every row and pull-up, so 6–12 direct sets a week on top of pulling is plenty for most lifters. Curl in the 8–15 rep range and fight the swing.

Train biceps inside a proven plan — see the free program library.