231 exercises
The Best 231 Biceps Exercises with Videos & Tips
Browse science-backed biceps exercises targeting the biceps brachii and brachialis muscles. Every exercise features HD video guidance and proper form cues to help you build upper arm strength, improve elbow flexion power, and achieve balanced arm development.
Frequently Asked Questions
Why are my biceps not growing even though I train them?
Most people either train biceps with too much ego weight and bad form, or they do not give them enough dedicated volume. Your biceps also get worked during back exercises, so you might be overtraining them without realizing it. Focus on controlled reps, full range of motion, and 10 to 20 direct sets per week.
How many sets per week do I need for bigger biceps?
Most people see solid growth with 10 to 20 direct sets per week. Start on the lower end and increase volume over time if you are not seeing results. Keep in mind that rows, pull-ups, and other back work already hit your biceps, so count those toward your weekly volume.
Are hammer curls better than regular curls?
They target different parts of the arm. Regular curls emphasize the short head of the bicep and give you that peak. Hammer curls hit the brachialis and brachioradialis, which adds width to your arm and builds your forearms too. You should be doing both.
Can I build big biceps with just dumbbells at home?
Absolutely. Dumbbells are one of the best tools for bicep training because they allow full range of motion and you can hit every angle. Incline curls, hammer curls, concentration curls, and standard curls with dumbbells are all you need for complete bicep development.
Should I train biceps on their own day or with back?
Training biceps with back is the most efficient approach for most people because your biceps are already warmed up and activated from pulling movements. If your biceps are a weak point, adding an extra dedicated arm day during the week can help bring them up.