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 109–144 of 150
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Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
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Dumbbell Seated Preacher Curl
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Dumbbell Seated Reverse Grip Concentration Curl
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Dumbbell Standing Alternate Hammer Curl And Press
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Dumbbell Standing Biceps Curl
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Dumbbell Standing Concentration Curl
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Dumbbell Standing Inner Biceps Curl V. 2
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Dumbbell Standing One Arm Concentration Curl
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Dumbbell Standing One Arm Curl (over Incline Bench)
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Dumbbell Standing One Arm Curl Over Incline Bench
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Dumbbell Standing One Arm Reverse Curl
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Dumbbell Standing Preacher Curl
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Dumbbell Standing Reverse Curl
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Dumbbell Standing Zottman Preacher Curl
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Dumbbell Step Up Single Leg Balance With Bicep Curl
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Dumbbell Waiter Biceps Curl
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Dumbbell Zottman Curl
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Dumbbell Zottman Preacher Curl
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Ez Bar Seated Close Grip Concentration Curl
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Ez Barbell Close Grip Preacher Curl
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Ez Barbell Close-grip Curl
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Ez Barbell Curl
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Ez Barbell Reverse Grip Curl
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Ez Barbell Reverse Grip Preacher Curl
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Ez Barbell Seated Curls
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Ez Barbell Spider Curl
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Ez-bar Biceps Curl (with Arm Blaster)
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Ez-barbell Standing Wide Grip Biceps Curl
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Hammer Curl (Dumbbell)
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Kettlebell Bottoms Up Clean From The Hang Position
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Kettlebell Double Alternating Hang Clean
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Lever Bicep Curl
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Lever Hammer Grip Preacher Curl
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Lever Preacher Curl
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Lever Preacher Curl V. 2
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Lever Reverse Grip Preacher Curl