Muscle group

Biceps Exercises

Last updated 26 July 2026

Which of the 150 curated exercises are included here?

19 exercises from the curated library match this filter. Every one links to a full page with instructions, muscles worked, common mistakes and programming guidance.

How should I use this list to build a routine?

A single muscle group is rarely trained with one exercise alone — most routines pair a compound movement that hits this muscle as a primary mover with one or two isolation exercises for extra volume once the compound work is done. Use the level and equipment shown next to each entry to pick a starting point that matches what you actually have access to.

• Barbell CurlBarbell · Beginner — A barbell biceps exercise with consistent search demand among intermediate and advanced lifters.
• Cable Hammer Curls - Rope AttachmentCable · Beginner — A commonly searched cable variation of the hammer curl.
• Concentration CurlsDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Drag CurlBarbell · Intermediate — A commonly searched curl variation that shifts emphasis onto the biceps peak.
• Dumbbell Bicep CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• EZ-Bar CurlE-Z Curl Bar · Beginner — A very commonly searched wrist-friendly biceps-curl variation.
• Hammer CurlsDumbbell · Beginner — One of the most-searched biceps/forearm exercises for its neutral-grip variety.
• Incline Dumbbell CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Machine Bicep CurlMachine · Beginner — A machine-based biceps exercise commonly searched by lifters wanting a guided, joint-friendly alternative to free weights.
• One Arm Dumbbell Preacher CurlDumbbell · Beginner — A commonly searched unilateral preacher-curl variation.
• Overhead Cable CurlCable · Intermediate — A commonly searched stretch-position cable biceps-curl variation.
• Preacher CurlBarbell · Beginner — One of the most-searched biceps-isolation exercises for strict form.
• Reverse Barbell CurlBarbell · Beginner — A commonly searched forearm/biceps curl variation.
• Seated Dumbbell CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Spider CurlE-Z Curl Bar · Beginner — A commonly searched strict biceps-curl variation performed face-down on an incline bench.
• Standing Biceps Cable CurlCable · Beginner — A cable-based biceps exercise commonly searched by lifters wanting a guided, joint-friendly alternative to free weights.
• Standing One-Arm Cable CurlCable · Intermediate — A commonly searched unilateral cable biceps-curl variation.
• Standing One-Arm Dumbbell Curl Over Incline BenchDumbbell · Beginner — A commonly searched stretch-position biceps-curl variation.
• Zottman CurlDumbbell · Intermediate — A commonly searched curl variation for training both biceps and forearms in one movement.