Muscle group
Biceps exercises
30 exercises train the biceps directly. Another 3 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.
Most biceps volume
Programs that train biceps hardest
Ranked by how many working sets aim at the biceps over one full cycle.
Working sets per cycle020406080
- 1Metallicadpa PPL: 5/3/164
- 2Physique Peak60
- 3Bullmastiff45
- 4GZCL: Jacked & Tan 2.044
- 5Wolverine36
- 6The Rippler30
Recurring programs repeat that cycle indefinitely.
The exercises
All biceps exercises
21s Bicep Curl
Bicep Curl (Barbell)
Bicep Curl (Cable)
Bicep Curl (Dumbbell)
Bicep Curl (Machine)
Bicep Curl (Suspension)
Concentration Curl
Cross Body Hammer Curl
Drag Curl
EZ Bar Biceps Curl
Hammer Curl (Band)
Hammer Curl (Cable)
Hammer Curl (Dumbbell)
Kettlebell Curl
Overhead Curl (Cable)
Pinwheel Curl (Dumbbell)
Plate Curl
Preacher Curl (Barbell)
Preacher Curl (Dumbbell)
Preacher Curl (Machine)
Reverse Curl (Barbell)
Reverse Curl (Cable)
Reverse Curl (Dumbbell)
Reverse Grip Concentration Curl
Rope Cable Curl
Seated Incline Curl (Dumbbell)
Single Arm Curl (Cable)
Spider Curl (Barbell)
Spider Curl (Dumbbell)
Zottman Curl (Dumbbell)
Indirect work
Also works the biceps
These target another muscle, but the biceps still does its share.
