VideoBiceps exercises.
Curl variations with different grips and setups. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
Browse 16 exercisesYour body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exerciseBiceps exercises, explained
16 ways to move.
Find the one that fits.
Showing 1–16 of 16 exercises
Video
VideoBarbell Curl
Incline-Bench Barbell Curl
Rope Cable Hammer Curl
Concentration Curls
Alternating Dumbbell Curl
Dumbbell Bicep Curl
VideoDumbbell Curl
EZ-Bar Curl
VideoHammer Curl
Incline Inner Biceps Curl
Machine Bicep Curl
VideoPreacher Curl
Seated Dumbbell Inner Biceps Curl
Standing Biceps Cable Curl
Standing Inner-Biceps Curl
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
This bicep exercise order is an editorial beginner shortlist, not a measured muscle-growth ranking. Start with a stable curl and one different comfortable grip; rows and pulldowns already involve your biceps.
The first choices are easy to set up and record consistently. Equipment availability and comfort can make a later option your best choice. You do not need all the curl variations in one session.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Dumbbell Curl | 2 × 8–12 | Keep the torso still and elbows near your sides. Lower smoothly. |
| Hammer Curl | 2 × 10–15 | Keep palms facing inward and curl without swinging. |
| Standing Biceps Cable Curl | 2 × 10–15 | Use a low pulley and a stable stance. Keep upper arms quiet. |
| EZ-Bar Curl | 2 × 8–12 | Choose a comfortable grip and keep the trunk braced. |
| Preacher Curl | 2 × 10–15 | Adjust the seat and control the bottom range without snapping the elbow straight. |
| Alternate Incline Dumbbell Curl | 2 × 10–15 | Sit against the bench and curl without rolling the shoulders forward. |
| Concentration Curls | 2 × 10–15 per side | Support the working arm and move only through a controlled range. |
Technique mistakes to watch for
- Swinging a heavier load instead of progressing the curl
- Changing dumbbell load notation between one-hand and combined-pair weight
- Adding too many direct curls on top of pulling work
Frequently asked questions
Are these bicep exercises scientifically ranked?
No. The order reflects beginner setup and repeatability, not a measured universal ranking. Choose the option your equipment and comfortable range allow you to repeat.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.
Go deeper
- What the research says about the best biceps exercises
- Long Head Bicep Exercises: Best Picks by the Evidence
- Short Head Bicep Exercises: Best Picks by the Evidence
- Brachialis Exercises: Hammer Curls, Reverse Curls & More
- Bicep Curl Variations: Types of Curls and When to Use Them
- Bicep Peak Exercises: Can You Actually Build a Peak?
- Dumbbell Bicep Exercises: The Best Moves for Home or Gym