Bicep Exercises

Arm Muscle Groups

The biceps, commonly thought to be two muscles, are actually comprised of four. The biceps brachii is the muscle that most are referring to when they say "biceps". It has two heads: the biceps brachii: short head (located closest to the body, also known as the 'inner head') and the biceps brachii: long head (located furthest from the body, also known as the 'outer head').

In addition to the biceps brachii, bicep exercises also utilize the brachialis, which surrounds the biceps brachii on both the inside and outside. The coracobrachialis is similar to the short head of the biceps brachii as it runs closest to the body, below the front deltoids, down along the arm.

A list of bicep exercises:

3-Part Curls / 21s (Barbell) Image

3-Part Curls / 21s (Barbell)

A popular way to burn the biceps using a barbell, 3-part curls involve performing 3 varying sets of 7 repetitions in tandem, i.e. without resting.

3-Part Curls / 21s (Dumbbell) Image

3-Part Curls / 21s (Dumbbell)

An absolute biceps scorcher. 3-part curls involve performing 3 varying sets of 7 repetitions in tandem, i.e. without resting.

Cheat Curls (Barbell) Image

Cheat Curls (Barbell)

Cheat curls are a powerful biceps exercise that promotes well-rounded biceps development, with particular emphasis on mass.

Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics) Image

Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics)

A minor variation on the standard reverse pull-up / chin up exercise, this version allows for greater emphasis on the outer head of the biceps brachii while still working the inner bicep head as well as the lats and outer back muscles.

Concentration Curls (Dumbbell) Image

Concentration Curls (Dumbbell)

Concentration curls are a great isolation exercise, which can be effectively used to build mountainous biceps peaks.

Curls (Barbell) Image

Curls (Barbell)

Barbell curls are a rudimentary biceps exercises because they promote well-rounded biceps development, to include benefits to the forearms, biceps breadth, and biceps peaks.

Curls (Cable) Image

With the stability of a cable machine, this exercise promotes well-rounded biceps development and can be performed to focus on the biceps peak, as well.

Curls (Dumbbell) Image

Curls (Dumbbell)

Dumbbell bicep curls are considered to be one of the most rudimentary biceps exercises because they promote well-rounded biceps development, to include benefits to the forearms, biceps breadth, and biceps peaks.

Hammer Curls Dumbbell Image

Hammer Curls (Dumbbell)

The focus of this exercise is to increase overall biceps mass by fully developing the biceps inner heads through the elongating and broadening of them. Also, due to the maintained hammer-grip that is employed throughout the movement, greater emphasis is focused on the forearms (brachioradialis).

High Pulley Curls (Cable) Image

High Pulley Curls (Cable)

High pulley curls are a different way to target the biceps by using a motion that looks as if one is trying to flex both their biceps in a body building competition.

Incline Curls (Dumbbell) Image

Incline Curls (Dumbbell)

Incline dumbbell curls promote well-rounded biceps development, as well as offering effective targeting of the long head of the biceps (the outer head).

Preacher Curls (Barbell) Image

Preacher Curls (Barbell)

Not only are preacher curls among the ultimate exercises for isolating the biceps, but they excel at targeting the lower aspect as well.

Reverse Curls (Barbell) Image

Reverse Curls (Barbell)

Reverse curls blast the forearm extensors as well as the brachialis of the biceps and the brachioradialis of the forearms. They are one of the best exercises for strengthening the wrists and forearms.

Reverse Lat Pull-Downs (Machine)

Reverse Lat Pull-Downs (Machine)

Similar to reverse pull-ups, reverse lat pull downs not only emphasize the lats and outer back but they target the biceps as well.

Reverse Preacher Curls (Barbell) Image

Reverse Preacher Curls (Barbell)

With the preacher bench inhibiting shoulder movement and with the utilization of an overhand (pronated) grip, great emphasis is placed on the forearms (extensors) as well as the biceps. Reverse preacher curls are a premier exercise for wrist strengthening.

Reverse Pull-Up / Reverse Chin-Up (Calisthenics) Image

Reverse Pull-Up / Reverse Chin-Up (Calisthenics)

Reverse pull-ups, also known as reverse chin-ups, are a nice variation to traditional pull-ups that, like pull-ups, promote substantial strength and mass building, with particular emphasis on the biceps (biceps brachii and brachialis)--in addition to the usual lats and teres major muscle groups.