54 Biceps Exercises
Every Biceps exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBarbells - 2
Cable Bicep Curl
Be careful not to shake your upper body and workout while feeling continuous resistance!
BeginnerCrossover Cable - 3
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerDumbbell - 4
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerDumbbell - 5
EZ-Bar Bicep Curl
You can handle heavier weights than you can do with a dumbbell. If you have a sore wrist when doing the Barbell Biceps Culr, I recommend using the EZ bar.
IntermediateEZ-Bar - 6
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerPreacher Curl Machine - 7
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerCrossover Cable - 8
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerDumbbellFlat Bench - 9
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerDumbbellIncline Bench - 10
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerDumbbellIncline Bench
Ranked 11–54
- 11
Arm Curl Machine
Strengthen your biceps using a machine.
BeginnerBicep Curl Machine - 12
Band Bicep Curl
Strengthen your biceps with a band
BeginnerLoop Bands - 13
Band Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerLoop Bands - 14
Band One Arm Curl
Work your biceps by pulling the band with one hand.
BeginnerLoop Bands - 15
Barbell Preacher Curl
It is a workout to build biceps using barbells while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBarbellsPreacher Curl Bench - 16
Barbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from barbell bends!
AdvancedBarbells - 17
Cable Preacher Curl
It is a workout to build biceps using cables while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedCrossover CablePreacher Curl Bench - 18
Cable Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedCrossover CableIncline Bench - 19
Chin up
Chin-up is the motion of raising the upper body with the strength of the back and biceps. Depending on how you hold the handle, it is called Pull-up when the palm is facing out, and Chin-up when it is facing inside!
BeginnerPull up bar - 20
Circles Elbow Arm
Rotate your elbows to loosen your biceps
Beginner - 21
Dumbbell Drag Curl
Lift a dumbbell and perform a drag curl
BeginnerDumbbell - 22
Dumbbell Preacher Curl
Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!
AdvancedDumbbellPreacher Curl Bench - 23
Dumbbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!
AdvancedDumbbell - 24
Dumbbell Zottman Curl
This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.
BeginnerDumbbell - 25
EZ-bar Drag Curl
Do drag curls with an EZ bar
IntermediateEZ-Bar - 26
EZ-Bar Preacher Curl
It is a workout to build biceps using EZ bar while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedEZ-BarPreacher Curl Bench - 27
EZ-Bar Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedEZ-Bar - 28
Front Scoops
Scoop forward with your palm facing up
Beginner - 29
Hammer Strength Preacher Curl
It's a workout that allows you to focus on pure biceps target because you can move your elbows using a machine and lift the weight only with the strength of your arms!
AdvancedPlate-Loaded Preacher Machine - 30
Incline Barbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBarbellsIncline Bench - 31
Incline Dumbbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedDumbbellIncline Bench - 32
Leg Bicep Curl
It's a workout where you can use your body to build up your biceps!
Beginner - 33
One Arm Cable Bicep Curl
It's a workout that can give you a stronger target to your biceps because you can focus on contractions one by one!
BeginnerCrossover Cable - 34
Overhead Cable Bicep Curl
It's a workout that can target the outer biceps. It's important to move your elbows without moving them!
AdvancedCrossover Cable - 35
Reverse Push Up
Push up from the floor
Intermediate - 36
Seated Neck Tap
Tap your neck gently
Beginner - 37
Standing Fly
Stretch your biceps by opening your arms
Beginner - 38
Barbell Drag Curl
Lift the barbell and perform a drag curl.
IntermediateBarbells - 39
Bayesian Curl
This isolation exercise works your biceps in a stretched position.
AdvancedCrossover Cable - 40
Biceps Workout
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Advanced - 41
Cable Drag Curl
Do drag curls using the cable.
BeginnerCrossover Cable - 42
Crossbody Hammer Curl
This exercise strengthens your biceps and forearms.
AdvancedDumbbell - 43
Dumbbell Seated Hammer Curl
This seated curl with a hammer grip works your biceps, forearms, and upper arms.
AdvancedDumbbellFlat Bench - 44
Reverse Plate Curl
This reverse curl variation with a plate works your forearms and biceps.
AdvancedPlates - 45
Seated Dumbbell Drag Curl
Sit and curl the dumbbells up.
BeginnerDumbbellFlat Bench - 46
Spider Barbell Curl
Curl with a barbell while bent over to isolate your biceps.
AdvancedBarbellsIncline Bench - 47
TRX Bicep Curl
Use your body weight to strengthen your biceps.
AdvancedTRX - 48
Waiter Curl
This curl variation targets your forearms and upper biceps.
AdvancedDumbbell - 49
Decline Dumbbell Curl
Do a dumbbell curl on a decline bench to keep your biceps working longer.
AdvancedDumbbellDecline Bench - 50
Hammer Strength MTS Iso-Lateral Bicep Curl
Machine curls that isolate your biceps using a fixed path.
AdvancedPlate-Loaded Preacher Machine - 51
One Arm Dumbbell Preacher Curl
Isolate your biceps with a one-arm preacher curl.
AdvancedDumbbell - 52
One Arm Hammer Strength MTS Iso-Lateral Bicep Curl
This variation lets you strengthen each arm separately.
AdvancedPlate-Loaded Preacher Machine - 53
One Arm Preacher Curl Machine
Use the machine to work each arm and fix imbalances.
AdvancedPreacher Curl Machine - 54
Spider Dumbbell Curl
Lean forward to keep tension on your biceps
AdvancedDumbbell
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