Best Exercises for Biceps
The biceps (front of the upper arm) is responsible for elbow flexion and forearm supination. Here are the best exercises ranked by effectiveness.
#1. Pull-Ups Fitnit Tracked
Why it's great: Pull-Ups is a primary mover for the biceps. Rated intermediate, burning ~8 cal/min.
Pull-ups are the gold standard upper body pulling exercise, building a wide, strong back and powerful arms. They're one of the best indicators of relative body strength.
Equipment: Pull-up-bar | Targets: Latissimus Dorsi, Biceps (primary), Rhomboids, Rear Deltoids, Forearms, Core (secondary)
Pros
- Best bodyweight exercise for back development
- Builds impressive pulling strength
- Strengthens grip and forearms
Cons
- Requires pull-up-bar
#2. Dumbbell Curls Fitnit Tracked
Why it's great: Dumbbell Curls is a primary mover for the biceps. Rated beginner, burning ~4 cal/min.
Dumbbell curls are the quintessential arm exercise for building bicep strength and size. The unilateral nature of dumbbells helps identify and correct muscle imbalances between arms.
Equipment: Dumbbells | Targets: Biceps (primary), Brachialis, Forearms (secondary)
Pros
- Builds bicep size and strength
- Improves grip strength
- Unilateral training corrects imbalances
Cons
- Requires dumbbells
#3. Bench Press
Why it's great: Bench Press is a secondary mover for the biceps. Rated intermediate, burning ~6 cal/min.
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Equipment: Barbell | Targets: Chest, Triceps, Anterior Deltoids (primary), Biceps, Forearms, Core (secondary)
Pros
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
Cons
- Requires barbell
- Targets biceps as secondary
Frequently Asked Questions
What is the best exercise for biceps?
The best exercise for biceps is pull-ups. It effectively targets the biceps as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for biceps?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train biceps?
Train biceps 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track biceps exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like pull-ups, dumbbell curls.
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