Biceps: exercises and how to train

The biceps brachii sits on the front of the upper arm: its long and short heads start on the shoulder blade and attach to the radius. It bends the elbow, turns the palm up and helps raise the arm forward. The biceps works in every row and pull-up and sets the size of the front of your arm.

Group

Arms

Main muscle in

5 exercises

Helps in

10 exercises

On the map

front

How to train it

Curls with a palms-up grip are the core: Barbell curl, Preacher curl, Cable curl and Chin-ups. Keep the elbows still, lower the weight to nearly straight arms and do not swing your torso. On top of your pulling work, 6–12 direct sets a week is usually enough.

Front

Back

this muscle·other arms muscles

Exercises where it is the main mover

Barbell curl Barbell Chin-ups Bodyweight Preacher curl Barbell Concentration curl Dumbbells Cable curl Cable

Exercises where it assists

Pull-ups Bodyweight Lat pulldown Cable Seated cable row Cable Hammer curl Dumbbells Reverse curl Barbell One-arm dumbbell row Dumbbells T-bar row Barbell Close-grip lat pulldown Cable Seated machine row Machine Upright row Barbell

Weekly sets in ready-made programs

A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.

Other arms muscles

See how much work each of your muscles gets

GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.

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