Metal Strength

Biceps

Elbow flexion from curls, chins and neutral-grip pulls.

Arms281 Exercises

Exercises that train the Biceps

How to train it

Train the Biceps with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Biceps FAQ

What are the best exercises for the Biceps?

Alternate Biceps Curl Resistance Band, Alternate Biceps Curl Standing Dumbbells, Alternate Hammer Curl Seated Dumbbells and Alternate Hammer Curl Standing Dumbbells are among the most effective biceps exercises. Pair a heavy compound movement with one or two assistance exercises to train the biceps through its full range.

How often should you train the Biceps?

Training the biceps two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding biceps sessions so the muscle can recover and grow.

Related muscles

Triceps

Elbow extension from presses, dips and extension patterns.

Forearms

Grip, wrist flexion, wrist extension and loaded holds.