Exercises that train the Biceps
29 movements in our catalog load the Biceps, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Biceps is Barbell Curl, which covers 90% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Barbell Curl
90%
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Preacher Curl
90%
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Dumbbell Curl
90%
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Concentration Curls
90%
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Cable Curl
90%
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Incline Dumbbell Curl
90%
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Zottman Curl
85%
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Hammer Curls
80%
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Chin-Ups
75%
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Pull-Ups
60%
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Close-Grip Pulldown
60%
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V-Bar Pulldown
60%
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Lat Pulldown
55%
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Assisted Pull-Ups
55%
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Inverted Row
50%
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ISO-Lateral High Row
45%
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Negative Pull-Ups
45%
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Seated Cable Row
45%
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Barbell Row
45%
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Dumbbell Row
45%
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Machine Row
45%
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T-Bar Row
45%
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Chest-Supported Row
45%
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ISO-Lateral Low Row
45%
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Two-Arm Kettlebell Row
45%
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Band Lat Pulldown
40%
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Barbell Upright Row
30%
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Reverse Curl
30%
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Face Pull
15%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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