Biceps

About the Biceps

Your biceps bend your elbow joint, like when you curl a dumbbell. They work opposite to your triceps. When you lift something toward your shoulder, your biceps are working.

Long Head: Runs along the outside of your arm. It's more active when your arm is out to the side.
Short Head: Runs along the inside of your arm. It's more active when your arm is in front of you.

Best Biceps exercises

Biceps flex the elbow and supinate the forearm. Curls build the peak; chin-ups and rows add load you cannot fake with a 20 lb dumbbell.

Standing One-Arm Dumbbell Curl Over Incline Bench (dumbbell)
Lying High Bench Barbell Curl (barbell)
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)
Cable Preacher Curl (cable)

Common mistakes

Swinging the torso to move heavier weight.
Stopping short of a full stretch at the bottom.
Using only one grip (supinated) and ignoring hammer/neutral work.

Log Biceps work in Easy Reps

Open the lift in the app library, log weight and reps, and PRs update when you earn them. No account and no subscription. Download Easy Reps or browse the full exercise library.