FYL
Biceps
Biceps Exercises150
Tap any exercise for step-by-step instructions, muscles worked and a demo. Log any of them — sets, reps and PRs — in FYL.
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.
Exercises
Showing 37–72 of 150
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Cable Reverse Curl
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Cable Reverse One Arm Curl
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Cable Reverse Preacher Curl
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Cable Rope Hammer Preacher Curl
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Cable Rope One Arm Hammer Preacher Curl
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Cable Seated Curl
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Cable Seated One Arm Concentration Curl
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Cable Seated Overhead Curl
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Cable Squatting Curl
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Cable Standing Inner Curl
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Cable Standing Pulldown (with Rope)
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Cable Two Arm Curl On Incline Bench
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Concentration Curl
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Dumbbell Alternate Biceps Curl
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Dumbbell Alternate Biceps Curl (with Arm Blaster)
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Dumbbell Alternate Hammer Preacher Curl
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Dumbbell Alternate Preacher Curl
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Dumbbell Alternate Seated Hammer Curl
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Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
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Dumbbell Alternating Seated Bicep Curl On Exercise Ball
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Dumbbell Bicep Curl Lunge With Bowling Motion
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Dumbbell Bicep Curl On Exercise Ball With Leg Raised
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Dumbbell Bicep Curl With Stork Stance
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Dumbbell Biceps Curl (with Arm Blaster)
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Dumbbell Biceps Curl Reverse
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Dumbbell Biceps Curl Squat
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Dumbbell Biceps Curl V Sit On Bosu Ball
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Dumbbell Cross Body Hammer Curl
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Dumbbell Cross Body Hammer Curl V. 2
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Dumbbell Hammer Curl On Exercise Ball
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Dumbbell Hammer Curl V. 2
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Dumbbell Hammer Curls (with Arm Blaster)
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Dumbbell High Curl
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Dumbbell Incline Biceps Curl
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Dumbbell Incline Curl
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Dumbbell Incline Curl V. 2