--- title: "Biceps exercises" description: "Biceps exercises with a barbell, dumbbells, cables and resistance bands. Watch the form on video, get the cues and pick a move that fits your gear." locale: en url: "https://hi.fitness/exercises/muscles/biceps" count: 117 type: muscles code: BICEPS --- # Biceps exercises Your biceps work on every elbow bend and on every pull-up, so they grow from heavy back work as much as from isolated curls. The atlas covers barbell, dumbbell, cable, resistance band and bodyweight movements. If you are just starting out, pick one barbell or dumbbell movement and learn to run it without swinging the weight up. If you have been lifting a while, add a cable variation, which holds tension through the full range of motion. ## How do you train biceps? The biceps is a small muscle. It recovers fast, and it also picks up plenty of work from your back training. If your week already has heavy pull-ups and rows, two isolation exercises on top of that are usually enough. Three to four sets of 8-15 reps beat single all-out attempts - the biceps responds to time under tension, not to records. ## How do you pick a movement for your equipment? A barbell lets you load the most weight and makes progress the easiest to track. Dumbbells even out side-to-side differences and let your wrists find their own angle. A cable holds tension constant, including at the top, where a barbell starts to unload itself. A resistance band is the lightest thing to travel with and works well as a finisher at the end of a session. ## Common mistakes - **Swinging the weight** - Your torso stays still. If you help with the hips, the rep is done by your lower back, not by your arm. - **Cutting the range short** - Lower until the elbow is fully straight. Stopping halfway gives the muscle less work for the same fatigue. - **Elbows drifting forward** - Keep them against your ribs. Once they travel forward, part of the load shifts to the front delt. ## By equipment - [Dumbbell](https://hi.fitness/exercises/muscles/biceps/dumbbell) - 54 exercises - [Resistance band](https://hi.fitness/exercises/muscles/biceps/resistance-band) - 18 exercises - [Barbell](https://hi.fitness/exercises/muscles/biceps/barbell) - 16 exercises - [Cable](https://hi.fitness/exercises/muscles/biceps/cable) - 11 exercises - [EZ bar](https://hi.fitness/exercises/muscles/biceps/ez-bar) - 10 exercises - [Bodyweight](https://hi.fitness/exercises/muscles/biceps/bodyweight) - 4 exercises - [Machine](https://hi.fitness/exercises/muscles/biceps/machine) - 3 exercises - [Cardio machine](https://hi.fitness/exercises/muscles/biceps/cardio-machine) - 1 exercises ## All Biceps exercises - [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell - [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell - [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell - [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar - [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell - [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable - [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar - [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell - [Dumbbell Curls Alternating](https://hi.fitness/exercises/dumbbell-curls-alternating) - Biceps · Dumbbell - [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell - [Dumbbell Preacher Curl](https://hi.fitness/exercises/dumbbell-preacher-curl) - Biceps · Dumbbell - [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar - [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell - [Dumbbell Seated Curl](https://hi.fitness/exercises/dumbbell-seated-curl) - Biceps · Dumbbell - [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable - [Dumbbell Seated Hammer Curl](https://hi.fitness/exercises/dumbbell-seated-hammer-curl) - Biceps · Dumbbell - [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable - [Spider Curl EZ Bar](https://hi.fitness/exercises/spider-curl-ez-bar) - Biceps · EZ bar - [Dumbbell Zottman Curl](https://hi.fitness/exercises/dumbbell-zottman-curl) - Biceps · Dumbbell - [Barbell Reverse Biceps Curl](https://hi.fitness/exercises/barbell-reverse-biceps-curl) - Biceps · Barbell - [EZ Barbell Close Grip Curl](https://hi.fitness/exercises/ez-barbell-close-grip-curl) - Biceps · EZ bar - [Dumbbell Standing Reverse Curl](https://hi.fitness/exercises/dumbbell-standing-reverse-curl) - Biceps · Dumbbell - [Cable Preacher Curl](https://hi.fitness/exercises/cable-preacher-curl) - Biceps · Cable - [Cable Reverse Curl](https://hi.fitness/exercises/cable-reverse-curl) - Biceps · Cable - [Bicep Curl Low Cable Machine Normal Grip](https://hi.fitness/exercises/bicep-curl-low-cable-machine-normal-grip) - Biceps · Cable - [Barbell Bicep Curl Close Grip](https://hi.fitness/exercises/barbell-bicep-curl-close-grip) - Biceps · Barbell - [Barbell Bicep Curl Wide Grip](https://hi.fitness/exercises/barbell-bicep-curl-wide-grip) - Biceps · Barbell - [EZ Bar Biceps Curl Wide Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-wide-grip) - Biceps · EZ bar - [Cable Close Grip Curl](https://hi.fitness/exercises/cable-close-grip-curl) - Biceps · Cable - [Dumbbell Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-simultaneous-biceps-curl) - Biceps · Dumbbell - [Dumbbell Standing Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-standing-simultaneous-biceps-curl) - Biceps · Dumbbell - [Dumbbell Incline Alternate Bicep Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-bicep-curl) - Biceps · Dumbbell - [Alternate Hammer Curl Standing Dumbbells](https://hi.fitness/exercises/alternate-hammer-curl-standing-dumbbells) - Biceps · Dumbbell - [Alternating Biceps Curl Seated Dumbbells](https://hi.fitness/exercises/alternating-biceps-curl-seated-dumbbells) - Biceps · Dumbbell - [Alternate Hammer Curl Seated Dumbbells](https://hi.fitness/exercises/alternate-hammer-curl-seated-dumbbells) - Biceps · Dumbbell - [Dumbbell Hammer Curl Simultaneous Arms](https://hi.fitness/exercises/dumbbell-hammer-curl-simultaneous-arms) - Biceps · Dumbbell - [Dumbbell Cross Body Hammer Curl (Version 2)](https://hi.fitness/exercises/dumbbell-cross-body-hammer-curl-version-2) - Biceps · Dumbbell - [Spider Curl Barbell](https://hi.fitness/exercises/spider-curl-barbell) - Biceps · Barbell - [Spider Curl Dumbbells Simultaneous](https://hi.fitness/exercises/spider-curl-dumbbells-simultaneous) - Biceps · Dumbbell - [Preacher Curl EZ Bar Close Grip](https://hi.fitness/exercises/preacher-curl-ez-bar-close-grip) - Biceps · EZ bar - [Preacher Curl EZ Bar Wide Grip](https://hi.fitness/exercises/preacher-curl-ez-bar-wide-grip) - Biceps · EZ bar - [Preacher Curl Dumbbells Simultaneous](https://hi.fitness/exercises/preacher-curl-dumbbells-simultaneous) - Biceps · Dumbbell - [Dumbbell Seated Preacher Curl](https://hi.fitness/exercises/dumbbell-seated-preacher-curl) - Biceps · Dumbbell - [Biceps Curl Resistance Band](https://hi.fitness/exercises/biceps-curl-resistance-band) - Biceps · Resistance band - [Barbell Drag Curl](https://hi.fitness/exercises/barbell-drag-curl) - Biceps · Barbell - [Drag Curl Dumbbell](https://hi.fitness/exercises/drag-curl-dumbbell) - Biceps · Dumbbell - [Dumbbell Reverse Grip Biceps Curl](https://hi.fitness/exercises/dumbbell-reverse-grip-biceps-curl) - Biceps · Dumbbell - [Dumbbell Incline Simultaneous Curl](https://hi.fitness/exercises/dumbbell-incline-simultaneous-curl) - Biceps · Dumbbell - [Dumbbell Incline Alternate Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-curl) - Biceps · Dumbbell - [Dumbbell Incline Alternate Hammer Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-hammer-curl) - Biceps · Dumbbell - [Dumbbell Incline Hammer Simultaneous Curl](https://hi.fitness/exercises/dumbbell-incline-hammer-simultaneous-curl) - Biceps · Dumbbell - [Dumbbell Close-grip Simultaneous Curl](https://hi.fitness/exercises/dumbbell-close-grip-simultaneous-curl) - Biceps · Dumbbell - [Dumbbell Standing Wide Simultaneous Biceps Curl](https://hi.fitness/exercises/dumbbell-standing-wide-simultaneous-biceps-curl) - Biceps · Dumbbell - [Barbell Standing Close Grip Curl](https://hi.fitness/exercises/barbell-standing-close-grip-curl) - Biceps · Barbell - [Barbell Standing Wide Grip Biceps Curls](https://hi.fitness/exercises/barbell-standing-wide-grip-biceps-curls) - Biceps · Barbell - [Barbell Alternate Biceps Curl](https://hi.fitness/exercises/barbell-alternate-biceps-curl) - Biceps · Barbell - [Hammer Strength MTS Iso-lateral Biceps Curl Both Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-both-arm) - Biceps · Machine - [Hammer Strength MTS Iso-lateral Biceps Curl Alternate Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-alternate-arm) - Biceps · Machine - [Hammer Strength MTS Iso-lateral Biceps Curl Single Arm](https://hi.fitness/exercises/hammer-strength-mts-iso-lateral-biceps-curl-single-arm) - Biceps · Machine - [Biceps Curl Cable Wide Grip](https://hi.fitness/exercises/biceps-curl-cable-wide-grip) - Biceps · Cable - [Biceps Curl Cable Wide Grip Crossover Machine](https://hi.fitness/exercises/biceps-curl-cable-wide-grip-crossover-machine) - Biceps · Cable - [EZ Bar Cable Curl Wide Grip](https://hi.fitness/exercises/ez-bar-cable-curl-wide-grip) - Biceps · EZ bar - [EZ Bar Cable Curl Wide Grip Crossover Machine](https://hi.fitness/exercises/ez-bar-cable-curl-wide-grip-crossover-machine) - Biceps · EZ bar - [Cable Overhead Curl](https://hi.fitness/exercises/cable-overhead-curl) - Biceps · Cable - [Cable One Arm Inner Biceps Curl](https://hi.fitness/exercises/cable-one-arm-inner-biceps-curl) - Biceps · Cable - [Dumbbell Prone Incline Curl](https://hi.fitness/exercises/dumbbell-prone-incline-curl) - Biceps · Dumbbell - [Dumbbell Prone Incline Hammer Curl](https://hi.fitness/exercises/dumbbell-prone-incline-hammer-curl) - Biceps · Dumbbell - [Dumbbell Hammer Strict Curl](https://hi.fitness/exercises/dumbbell-hammer-strict-curl) - Biceps · Dumbbell - [Dumbbell Standing Concentration Curl](https://hi.fitness/exercises/dumbbell-standing-concentration-curl) - Biceps · Dumbbell - [Dumbbell Standing Preacher Curl](https://hi.fitness/exercises/dumbbell-standing-preacher-curl) - Biceps · Dumbbell - [Dumbbell One Arm Hammer Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-hammer-preacher-curl) - Biceps · Dumbbell - [Dumbbell Hammer Preacher Curl Simultaneous Arms](https://hi.fitness/exercises/dumbbell-hammer-preacher-curl-simultaneous-arms) - Biceps · Dumbbell - [Dumbbell One Arm Reverse Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-preacher-curl) - Biceps · Dumbbell - [Dumbbell Zottman Preacher Curl](https://hi.fitness/exercises/dumbbell-zottman-preacher-curl) - Biceps · Dumbbell - [Dumbbell One Arm Zottman Preacher Curl](https://hi.fitness/exercises/dumbbell-one-arm-zottman-preacher-curl) - Biceps · Dumbbell - [Dumbbell Reverse Spider Curl](https://hi.fitness/exercises/dumbbell-reverse-spider-curl) - Biceps · Dumbbell - [Barbell Reverse Spider Curl](https://hi.fitness/exercises/barbell-reverse-spider-curl) - Biceps · Barbell - [Dumbbell Half Biceps Curl for 21s](https://hi.fitness/exercises/dumbbell-half-biceps-curl-for-21s) - Biceps · Dumbbell - [Dumbbell Drag Over Shoulder Bicep Curl](https://hi.fitness/exercises/dumbbell-drag-over-shoulder-bicep-curl) - Biceps · Dumbbell - [Dumbbell Standing Hammer Drag Curl](https://hi.fitness/exercises/dumbbell-standing-hammer-drag-curl) - Biceps · Dumbbell - [Dumbbell Waiter Biceps Curl](https://hi.fitness/exercises/dumbbell-waiter-biceps-curl) - Biceps · Dumbbell - [Dumbbell High Curl](https://hi.fitness/exercises/dumbbell-high-curl) - Biceps · Dumbbell - [Dumbbell Lying Supine Curl](https://hi.fitness/exercises/dumbbell-lying-supine-curl) - Biceps · Dumbbell - [Dumbbell Standing One Arm Curl Over Incline Bench](https://hi.fitness/exercises/dumbbell-standing-one-arm-curl-over-incline-bench) - Biceps · Dumbbell - [Dumbbell Seated Reverse Grip Concentration Curl](https://hi.fitness/exercises/dumbbell-seated-reverse-grip-concentration-curl) - Biceps · Dumbbell - [Barbell Seated Concentration Biceps Curl](https://hi.fitness/exercises/barbell-seated-concentration-biceps-curl) - Biceps · Barbell - [Barbell Standing Concentration Curl](https://hi.fitness/exercises/barbell-standing-concentration-curl) - Biceps · Barbell - [Barbell Single Arm Biceps Curl](https://hi.fitness/exercises/barbell-single-arm-biceps-curl) - Biceps · Barbell - [Barbell Lap Curl](https://hi.fitness/exercises/barbell-lap-curl) - Biceps · Barbell - [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell - [Dumbbell Alternate Biceps Curl (Version 2)](https://hi.fitness/exercises/dumbbell-alternate-biceps-curl-version-2) - Biceps · Dumbbell - [Dumbbell Preacher Curl (Turned Torso)](https://hi.fitness/exercises/dumbbell-preacher-curl-turned-torso) - Biceps · Dumbbell - [Dumbbell Preacher Curl Over Exercise Ball](https://hi.fitness/exercises/dumbbell-preacher-curl-over-exercise-ball) - Biceps · Dumbbell - [Dumbbell Bicep Curl to Shoulder Press](https://hi.fitness/exercises/dumbbell-bicep-curl-to-shoulder-press) - Biceps · Dumbbell - [Dumbbell Biceps Curl with Overhead Extension on Stability Ball](https://hi.fitness/exercises/dumbbell-biceps-curl-with-overhead-extension-on-stability-ball) - Biceps · Dumbbell - [Hammer Curl Resistance Band Simultaneous](https://hi.fitness/exercises/hammer-curl-resistance-band-simultaneous) - Biceps · Resistance band - [Band Close-grip Biceps Curl](https://hi.fitness/exercises/band-close-grip-biceps-curl) - Biceps · Resistance band - [Reverse Grip Resistance Band Simultaneous](https://hi.fitness/exercises/reverse-grip-resistance-band-simultaneous) - Biceps · Resistance band - [Drag Curl Resistance Band](https://hi.fitness/exercises/drag-curl-resistance-band) - Biceps · Resistance band - [Zotman Curls Resistance Band Simultaneous](https://hi.fitness/exercises/zotman-curls-resistance-band-simultaneous) - Biceps · Resistance band _100 / 117 - https://hi.fitness/exercises/muscles/biceps_