Biceps Exercises
The biceps on the front of your upper arm bend your elbow and turn your palm up. The brachialis underneath it also bends the elbow, and the brachioradialis in your forearm joins in most with a thumbs-up grip.
3 exercises, each animated in 3D. Drag to see them from any angle and watch which muscles do the work.
Dumbbell Biceps Curl
The classic arm builder. Standing tall with your elbows at your sides, you bend at the elbow to lift the dumbbells toward your shoulders.
View in 3D →EZ-Bar Curl
A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.
View in 3D →Also works your biceps
These exercises are filed under another body part but train your biceps as a main mover.
Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →How to train your biceps
Curls are the core biceps exercise, whether you use dumbbells, a straight bar, or an EZ bar. Pull-ups, pulldowns, and rows also work the biceps hard, especially with an underhand grip, so they count toward your arm training too.
Keep your upper arms still at your sides and lower the weight under control. Swinging the weight up hands the work to your back and hips.
The animations show general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- One Rep Max Calculator →
Estimate your max on a barbell lift from a set of reps, with training weights by percentage.
- Barbell Plate Calculator →
Work out which plates to load on each side for your working weight.
- Progressive Overload: The Science of Getting Stronger →
How muscles adapt, heavy versus light loads, and how fast to add weight.
- Protein Intake Calculator →
Find how much protein you need a day to recover from training and build muscle.