By equipment
Pick the row that matches what you actually have access to.
| Equipment | Exercises | |
|---|---|---|
| Dumbbell | 24 | Browse all Dumbbell → |
| Barbell | 10 | Browse all Barbell → |
| Cable Machine | 9 | Browse all Cable Machine → |
| EZ Curl Bar | 4 | Browse all EZ Curl Bar → |
Ready-made biceps routines
Dumbbell arms workout 40 exercises · full routine Barbell arms workout 24 exercises · full routine EZ Curl Bar arms workout 8 exercises · full routine Cable Machine arms workout 21 exercises · full routine
Best biceps exercises with no equipment
Nothing required but floor space.
Beginner biceps exercises
Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell
Common questions
What is the best biceps exercise?
There is no single best one — the right pick depends on your equipment and level. Of the 53 biceps exercises catalogued here, 2 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Drag Curl is a common first choice.
How many biceps exercises can you do without equipment?
1 of the 53 biceps exercises here need no equipment at all, and 26 can be done with home-gym kit such as dumbbells, kettlebells or bands.
Where should beginners start with biceps training?
38 of these 53 exercises are rated beginner. Alternate Hammer Curl is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.
All 53 biceps exercises
Alternate Hammer Curl Dumbbell · beginner Alternate Incline Dumbbell Curl Dumbbell · beginner Barbell Curl Barbell · beginner Barbell Curls Lying Against An Incline Barbell · beginner Brachialis-SMR Foam Roller · intermediate Cable Hammer Curls - Rope Attachment Cable Machine · beginner Cable Preacher Curl Cable Machine · beginner Close-Grip EZ-Bar Curl with Band EZ Curl Bar · beginner Close-Grip EZ Bar Curl Barbell · beginner Close-Grip Standing Barbell Curl Barbell · beginner Concentration Curls Dumbbell · beginner Cross Body Hammer Curl Dumbbell · beginner Drag Curl Barbell · intermediate Dumbbell Alternate Bicep Curl Dumbbell · beginner Dumbbell Bicep Curl Dumbbell · beginner Dumbbell Prone Incline Curl Dumbbell · intermediate EZ-Bar Curl EZ Curl Bar · beginner Flexor Incline Dumbbell Curls Dumbbell · beginner Hammer Curls Dumbbell · beginner High Cable Curls Cable Machine · intermediate Incline Dumbbell Curl Dumbbell · beginner Incline Hammer Curls Dumbbell · beginner Incline Inner Biceps Curl Dumbbell · beginner Lying Cable Curl Cable Machine · intermediate Lying Close-Grip Bar Curl On High Pulley Cable Machine · beginner Lying High Bench Barbell Curl Barbell · intermediate Lying Supine Dumbbell Curl Dumbbell · beginner Machine Bicep Curl Machine · beginner Machine Preacher Curls Machine · beginner One Arm Dumbbell Preacher Curl Dumbbell · beginner Overhead Cable Curl Cable Machine · intermediate Preacher Curl Barbell · beginner Preacher Hammer Dumbbell Curl Dumbbell · beginner Reverse Barbell Curl Barbell · beginner Reverse Barbell Preacher Curls EZ Curl Bar · intermediate Reverse Cable Curl Cable Machine · beginner Reverse Plate Curls Other Equipment · beginner Seated Biceps Bodyweight · expert Seated Close-Grip Concentration Barbell Curl Barbell · intermediate Seated Dumbbell Curl Dumbbell · beginner Seated Dumbbell Inner Biceps Curl Dumbbell · beginner Spider Curl EZ Curl Bar · beginner Standing Biceps Cable Curl Cable Machine · beginner Standing Biceps Stretch Other Equipment · beginner Standing Concentration Curl Dumbbell · beginner Standing Dumbbell Reverse Curl Dumbbell · intermediate Standing Inner-Biceps Curl Dumbbell · intermediate Standing One-Arm Cable Curl Cable Machine · intermediate Standing One-Arm Dumbbell Curl Over Incline Bench Dumbbell · beginner Two-Arm Dumbbell Preacher Curl Dumbbell · beginner Wide-Grip Standing Barbell Curl Barbell · beginner Zottman Curl Dumbbell · intermediate Zottman Preacher Curl Dumbbell · intermediate
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