120 Best Biceps Exercises, With Photos and Muscle Maps

Front of the upper arm. Bending the elbow and turning the palm upward.

Front

Biceps highlighted on the body.

Exercises 120
Primary Target 51 movements
Stretches 7
Location Front of the upper arm

Biceps Exercises — Primary Target 51

These load the biceps directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Dumbbell Curls Dumbbell Curls beginner Dumbbells AI tracked Pull-Ups Pull-Ups intermediate No Equipment AI tracked Alternate Hammer Curl Alternate Hammer Curl beginner Dumbbells Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl beginner Dumbbells Barbell Curl Barbell Curl beginner Barbell Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline beginner Barbell Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment beginner Cable Machine Cable Preacher Curl Cable Preacher Curl beginner Cable Machine Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl beginner Barbell Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Curl with Band beginner E-Z Curl Bar Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl beginner Barbell Concentration Curls Concentration Curls beginner Dumbbells Cross Body Hammer Curl Cross Body Hammer Curl beginner Dumbbells Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl beginner Dumbbells EZ-Bar Curl EZ-Bar Curl beginner E-Z Curl Bar Flexor Incline Dumbbell Curls Flexor Incline Dumbbell Curls beginner Dumbbells Hammer Curls Hammer Curls beginner Dumbbells Incline Dumbbell Curl Incline Dumbbell Curl beginner Dumbbells Incline Hammer Curls Incline Hammer Curls beginner Dumbbells Incline Inner Biceps Curl Incline Inner Biceps Curl beginner Dumbbells Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Bar Curl On High Pulley beginner Cable Machine Lying Supine Dumbbell Curl Lying Supine Dumbbell Curl beginner Dumbbells Machine Bicep Curl Machine Bicep Curl beginner Machines Machine Preacher Curls Machine Preacher Curls beginner Machines One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl beginner Dumbbells Preacher Curl Preacher Curl beginner Barbell Preacher Hammer Dumbbell Curl Preacher Hammer Dumbbell Curl beginner Dumbbells Reverse Barbell Curl Reverse Barbell Curl beginner Barbell Reverse Cable Curl Reverse Cable Curl beginner Cable Machine Reverse Plate Curls Reverse Plate Curls beginner Not specified Seated Dumbbell Curl Seated Dumbbell Curl beginner Dumbbells Seated Dumbbell Inner Biceps Curl Seated Dumbbell Inner Biceps Curl beginner Dumbbells Spider Curl Spider Curl beginner E-Z Curl Bar Standing Biceps Cable Curl Standing Biceps Cable Curl beginner Cable Machine Standing Concentration Curl Standing Concentration Curl beginner Dumbbells Standing One-Arm Dumbbell Curl Over Incline Bench Standing One-Arm Dumbbell Curl Over Incline Bench beginner Dumbbells Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl beginner Dumbbells Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl beginner Barbell Drag Curl Drag Curl intermediate Barbell Dumbbell Prone Incline Curl Dumbbell Prone Incline Curl intermediate Dumbbells High Cable Curls High Cable Curls intermediate Cable Machine Lying Cable Curl Lying Cable Curl intermediate Cable Machine Lying High Bench Barbell Curl Lying High Bench Barbell Curl intermediate Barbell Overhead Cable Curl Overhead Cable Curl intermediate Cable Machine Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls intermediate E-Z Curl Bar Seated Close-Grip Concentration Barbell Curl Seated Close-Grip Concentration Barbell Curl intermediate Barbell Standing Dumbbell Reverse Curl Standing Dumbbell Reverse Curl intermediate Dumbbells Standing Inner-Biceps Curl Standing Inner-Biceps Curl intermediate Dumbbells Standing One-Arm Cable Curl Standing One-Arm Cable Curl intermediate Cable Machine Zottman Curl Zottman Curl intermediate Dumbbells Zottman Preacher Curl Zottman Preacher Curl intermediate Dumbbells

Exercises That Also Work the Biceps 69

The biceps assists rather than leads in these — useful for volume without repeating the same movement.

Barbell Rear Delt Row Barbell Rear Delt Row beginner Barbell Bent Over Barbell Row Bent Over Barbell Row beginner Barbell Bent Over One-Arm Long Bar Row Bent Over One-Arm Long Bar Row beginner Barbell Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row beginner Dumbbells Bent Over Two-Dumbbell Row With Palms In Bent Over Two-Dumbbell Row With Palms In beginner Dumbbells Cable Rope Rear-Delt Rows Cable Rope Rear-Delt Rows beginner Cable Machine Chin-Up Chin-Up beginner No Equipment Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown beginner Cable Machine Cross Over - With Bands Cross Over - With Bands beginner Resistance Bands Dumbbell Incline Row Dumbbell Incline Row beginner Dumbbells Dumbbell Raise Dumbbell Raise beginner Dumbbells Inverted Row with Straps Inverted Row with Straps beginner Not specified Kneeling High Pulley Row Kneeling High Pulley Row beginner Cable Machine Kneeling Single-Arm High Pulley Row Kneeling Single-Arm High Pulley Row beginner Cable Machine Leverage Iso Row Leverage Iso Row beginner Machines Low Pulley Row To Neck Low Pulley Row To Neck beginner Cable Machine Lying Cambered Barbell Row Lying Cambered Barbell Row beginner Barbell One Arm Lat Pulldown One Arm Lat Pulldown beginner Cable Machine One-Arm Dumbbell Row One-Arm Dumbbell Row beginner Dumbbells One-Arm Long Bar Row One-Arm Long Bar Row beginner Barbell Sandbag Load Sandbag Load beginner Not specified Seated Cable Rows Seated Cable Rows beginner Cable Machine Shotgun Row Shotgun Row beginner Cable Machine Sled Row Sled Row beginner Not specified

Showing 24 of 69. Browse the full library →

Biceps Stretches 7

Mobility work for the same muscles. Full stretch library →

Chair Upper Body Stretch Chair Upper Body Stretch beginner Not specified One Half Locust One Half Locust beginner Not specified One Handed Hang One Handed Hang beginner Not specified Round The World Shoulder Stretch Round The World Shoulder Stretch beginner Not specified Standing Biceps Stretch Standing Biceps Stretch beginner Not specified Brachialis-SMR Brachialis-SMR intermediate Foam Roller Seated Biceps Seated Biceps advanced No Equipment

Biceps Exercises by Equipment

Dumbbells 31 biceps exercises Cable Machine 23 biceps exercises Barbell 21 biceps exercises Machines 7 biceps exercises Kettlebell 7 biceps exercises No Equipment 5 biceps exercises E-Z Curl Bar 4 biceps exercises Resistance Bands 1 biceps exercise

Frequently Asked Questions

What are the best biceps exercises?

Fitnit lists 120 biceps exercises, 51 of which train the biceps as the primary muscle. The top of that list is Dumbbell Curls, Pull-Ups, Alternate Hammer Curl, Alternate Incline Dumbbell Curl.

Where is the biceps?

Front of the upper arm. Bending the elbow and turning the palm upward.

How do I stretch the biceps?

Fitnit lists 7 biceps stretches, including Chair Upper Body Stretch, One Half Locust, One Handed Hang. Each has photographs and instructions.

Can I train biceps at home with no equipment?

Yes — 5 of these need no equipment at all, including Pull-Ups, Chin-Up, V-Bar Pullup.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Triceps Exercises Straightening the elbow Forearms Exercises Grip strength and wrist movement Core Exercises Trunk flexion, rotation and resisting movement of the spine All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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