Best Biceps Exercises
This shortlist highlights 61 exercises that target the biceps. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
61 curated exercises for this shortlist.
B
Bayesian Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
B
Biceps Close Grip Pull Down
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Shoulders, Lats
B
Biceps Curl Machine
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
B
Biceps Curl With Cable
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
C
Cable Concentration Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
H
Hammercurls on Cable
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
H
Hercules Pillars
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis, Triceps, Shoulders
J
JALONES PECHO NEUTRO
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Serratus Anterior
O
Overhand Cable Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
P
Pullback
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Brachialis
S
Straight Bar Cable Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
T
TRX hammer curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
T
Trx Single Arm Bicep Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis, Shoulders, Traps
B
Bench Dips On Floor HD
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis, Triceps, Shoulders
B
Biceps with TRX
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
B
Bodyweight Biceps Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
C
Cable Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
F
Front lever pull-up
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Abs, Shoulders
I
Inverted Rows
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Chest, Abs
M
Muscle up
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Hamstrings
P
Pull-up Isometric Hold
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Traps
T
Trazioni impugnatura inversa
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Abs
T
Typewriter Pull-ups
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Traps
W
Wall Slides
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Hamstrings, Chest, Traps
A
Alternating Biceps Curls With Dumbbell
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
A
Alternating dumbbell hammer curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
B
Biceps Curls With Barbell
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
B
Biceps Curls With Dumbbell
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
B
Biceps Curls With SZ-bar
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
B
Bizeps Curls Trifecta
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
C
Curl - With Shoulder Elevated
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
C
Curl de biceps con agarre prono
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
C
Curl with kettlebell two hands
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
DB Cross Body Hammer Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
Drop Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
Dumbbell bicep curl to press
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
Dumbbell Cheat Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
Dumbbell drag curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
D
Dumbbell Incline Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
D
Dumbbell Underhand Dead Row
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats
D
Dumbbell wide bicep curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
H
Hammer Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
K
Kneck extension
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
K
Kong Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
l
lying bicep curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
L
Lying Dumbbell Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
o
one-handed kettlebell curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
P
Preacher Curl - Externally Rotated
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
P
Preacher Curl - Internally Rotated
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Reverse Bar Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Reverse EZ Bar Cable Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Reverse Grip Barbell Curls
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
R
Reverse Preacher Curl (Close Grip)
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
S
Seated Dumbbell Curls
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
S
Seated W Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
S
Single-arm Preacher Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
S
Spider Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
Z
Zottman curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
I
Incline Chest-Supported Dumbbell Row
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Lats, Traps
R
Reverse Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis, Biceps
S
Standing Bicep Curl
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis, Brachialis
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best biceps exercises?
Best Biceps Exercises highlights options such as Bayesian Curl, Biceps Close Grip Pull Down, Biceps Curl Machine. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these biceps exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this biceps list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.