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Exercises that train the Biceps

49 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.

Biceps

The fastest way to train the Biceps is Barbell Curl, which covers 90% of a session on its own.

Biceps brachii bends the elbow and turns the palm upward. Every pulling movement trains it as a secondary muscle, so it rarely needs much direct work - but it also cannot be reached at all without something to pull against, which makes it unusually equipment-dependent.

Equipment that can take Biceps all the way to a session target on its own: Barbell, Cable machine, Dumbbells, Kettlebells, Machines, Pull-up bar, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

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