Biceps exercises

Also called Biceps brachii

Biceps exercises you can do with dumbbells, a band or at the gym, with form tips that keep the work in your arms rather than your back.

3 exercises that target this muscle

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Biceps

Showing 8 of 8 exercises

Dumbbell Biceps CurlA dumbbell curl bends the elbow against resistance to work the biceps on the front of the upper arm, with some help from the forearm muscles.DumbbellsBeginner
Hammer CurlA hammer curl is a curl with your thumbs pointing up, which works the biceps along with the brachialis and the forearm muscle on the thumb side.DumbbellsBeginner
Resistance Band CurlA resistance band curl works the biceps with a band under your feet, a simple way to train your arms at home or while travelling.Resistance bandBeginner

Other exercises that also work this muscle

What do the biceps do?

The biceps runs down the front of the upper arm. It bends the elbow and turns the palm to face up, the movement you use to turn a key or a screwdriver. Two other muscles, the brachialis and the brachioradialis, help it bend the elbow.

How do you train your biceps?

Any curl trains the biceps: bending the elbow against resistance while the upper arm stays still. Rows and pull-ups also work the biceps hard, so if you already do those, a couple of curl variations are enough. Palm-up curls favour the biceps, and thumbs-up hammer curls bring in the brachialis and forearm.

Exercises for other muscles

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