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 73–108 of 150
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Dumbbell Incline Hammer Curl
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Dumbbell Incline Inner Biceps Curl
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Dumbbell Kneeling Bicep Curl Exercise Ball
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Dumbbell Lunge With Bicep Curl
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Dumbbell Lying Supine Biceps Curl
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Dumbbell Lying Supine Curl
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Dumbbell Lying Wide Curl
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Dumbbell One Arm Concentration Curl (on Stability Ball)
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Dumbbell One Arm Hammer Preacher Curl
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Dumbbell One Arm Prone Curl
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Dumbbell One Arm Prone Hammer Curl
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Dumbbell One Arm Reverse Preacher Curl
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Dumbbell One Arm Reverse Spider Curl
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Dumbbell One Arm Seated Bicep Curl On Exercise Ball
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Dumbbell One Arm Seated Hammer Curl
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Dumbbell One Arm Standing Curl
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Dumbbell One Arm Standing Hammer Curl
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Dumbbell One Arm Zottman Preacher Curl
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Dumbbell Over Bench Neutral Wrist Curl
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Dumbbell Over Bench One Arm Neutral Wrist Curl
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Dumbbell Preacher Curl
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Dumbbell Preacher Curl Over Exercise Ball
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Dumbbell Preacher Hammer Curl
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Dumbbell Prone Incline Curl
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Dumbbell Prone Incline Hammer Curl
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Dumbbell Reverse Grip Biceps Curl
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Dumbbell Reverse Preacher Curl
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Dumbbell Reverse Spider Curl
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Dumbbell Seated Alternate Hammer Curl On Exercise Ball
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Dumbbell Seated Bicep Curl
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Dumbbell Seated Biceps Curl (on Stability Ball)
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Dumbbell Seated Biceps Curl To Shoulder Press
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Dumbbell Seated Curl
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Dumbbell Seated Hammer Curl
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Dumbbell Seated Inner Biceps Curl
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Dumbbell Seated Neutral Wrist Curl