Biceps Exercises

Many individuals enjoy working the biceps as they are visible when wearing a short sleeve shirts or a tank top. Also, since the arms are used in so many of the daily activities that take place, having arms that are tone, fit, and of reasonable strength not only make those activities easier, but more enjoyable as well.

The biceps muscles are one of the muscle groups that respond relatively quickly to exercise. Since the biceps muscles respond fairly quickly, it is important to remember not to over train them as one to two exercise sessions per week should be sufficient.

There are several different types of biceps exercises that can be performed. The biceps exercises have been categorized by exercise type. Once you have chosen the biceps exercise type you wish to perform you can then view all of the biceps exercises under that exercise type.

Each specific biceps exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Chin Ups

This exercise uses a pull up bar and is fairly difficult as you must be able to lift your entire body weight. This exercise targets the biceps and upper back muscles. Recommended frequency: perform this exercise two to three times per week.

Elastic Band Exercises

One Arm Biceps Curls

This exercise requires an elastic band to perform. This exercise targets the biceps muscles. The level of difficulty can be modified by varying the slack in the elastic bands. Recommended frequency: perform this exercise one to three times per week.

Two Arm Biceps Curls

This exercise is performed using an elastic band. This exercise targets both biceps muscles at the same time. The difficulty varies based on the slack in the elastic bands. Recommended frequency: perform this exercise one to three times per week.

Exercise Ball Exercises

One Arm Biceps Curls w/Exercise Ball

This exercise focuses on the biceps and uses an exercise ball and a single dumbbell. This exercise varies in difficulty based on the weight of the dumbbell. Recommended frequency: perform this exercise one to three times per week.

One Arm Curls w/Elastic Band

This exercise conditions the biceps and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Preacher Curls

This exercise works both biceps and uses an exercise ball and a pair of dumbbells. This exercise varies in difficulty based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Biceps Curls w/Exercise Ball

This exercise targets both biceps and uses an exercise ball and a pair of dumbbells. This exercise varies in difficulty based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Two Arm Curls w/Elastic Band

This exercise targets both biceps and uses an exercise ball and an elastic band. This exercise varies in difficulty based on the tension of the elastic band. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Exercises

Biceps Curls

This exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Biceps Curls With One Arm

This exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Biceps Curls With Two Kettlebells

This exercise conditions the biceps and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Bottom Up Clean

This exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Hammer Curls With One Arm

This exercise conditions the biceps and provides a low cardio benefit. One kettlebell is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Hammer Curls With Two Arms

This exercise conditions the biceps and provides a low cardio benefit. Two kettlebells are required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Medicine Ball Exercises

Biceps Curls

This exercise targets the biceps muscles. This exercise uses a medicine ball and the difficulty varies based on the weight of the medicine ball. Recommended frequency: perform this exercise two to three times per week.

Stretching Exercises

Kneeling Biceps Stretch

This exercise stretches the biceps and forearm muscles and increases the range of motion of the wrist joint. This exercise is easy to perform and requires no equipment. Recommended frequency: this exercise can be performed daily.

Weight Training-Barbell Exercises

Barbell Curls w/Wide Grip

This exercise is moderately easy to perform and exercises the biceps muscles. This exercise, when performed, requires a barbell. Recommended Frequency: perform this exercise two to three times per week.

Close Grip Barbell Curls

This exercise is fairly easy to perform and focuses on the biceps. This exercise adds a bit more difficulty to the standard barbell curl and requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Concentration Curls

This exercise targets the biceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench or chair and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Curls

This exercise targets the biceps muscles from a different angle and is moderately easy to perform. This exercise is performed using an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Preacher Curls

This exercise is easy to perform and works the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar. Recommended Frequency: perform this exercise two to three times per week.

EZ Bar Spider Curls

This exercise is fairly difficult to perform and targets the biceps muscles. This exercise requires the use of a preacher bench and an EZ curl bar or barbell. Recommended Frequency: perform this exercise two to three times per week.

Reverse Grip Barbell Curls

This exercise works the biceps and forearm muscles and is fairly easy to perform. This exercise utilizes a barbell when performed. Recommended Frequency: perform this exercise three to five times per week.

Reverse Grip Plate Curls

This exercise targets the biceps and forearm muscles and is moderately easy to perform. This exercise requires a weight plate to perform. Recommended Frequency: perform this exercise two to three times per week.

Standing Barbell Curls

This exercise is moderately easy to perform and targets the biceps muscles. This exercise requires a barbell to perform. Recommended Frequency: perform this exercise two to three times per week.

Weight Training-Dumbbell Exercises

Alternating Dumbbell Curls

This exercise works the biceps muscles, one arm at a time, and is fairly easy to perform. This exercise requires the use of a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Alternating Hammer Curls

This exercise is fairly easy to perform and targets the biceps and forearms, one arm at a time. This exercise requires the use of a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Alternating Incline Dumbbell Curls

This exercise works the biceps, one arm at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Dumbbell Concentration Curls

This exercise is fairly difficult to perform and targets the biceps muscles, one biceps at a time. This exercise requires a flat bench or chair and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Hammer Dumbbell Curls

This exercise works the biceps and forearm muscles, both arms at a time, and is fairly easy to perform. This exercise requires a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Incline Angled Dumbbell Curls

This exercise targets the biceps muscles, both arms at a time, and is fairly difficult to perform. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Incline Dumbbell Curls

This exercise is fairly easy to perform to perform and focuses on the biceps muscles. This exercise is performed with an incline bench and a pair of barbells. Recommended Frequency: perform this exercise one to three times per week.

Lying Dumbbell Curls

This exercise works the biceps muscles, both biceps at a time, and is moderately difficult to perform. This exercise requires a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Preacher Hammer Dumbbell Curls

This exercise is fairly easy to perform and works both biceps and forearm muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise one to three times per week.

Seated Angled Dumbbell Curls

This exercise is fairly easy to perform and works the biceps muscles, both arms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Seated Dumbbell Curls

This exercise is fairly easy to perform and targets the biceps muscles, both arms at a time. This exercise requires a flat bench and a pair of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Single Arm Dumbbell Incline Curls

This exercise is fairly easy to perform and works one biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells to perform. Recommended Frequency: perform this exercise two to three times per week.

Single Arm Preacher Curls

This exercise is moderately easy to perform and works each biceps muscles at a time. This exercise requires an incline bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Standing Angled Dumbbell Curls

This exercise works the biceps muscles, both arms at a time, and is fairly easy to perform. This exercise is performed using a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Standing Zottman Dumbbell Curls

This exercise is fairly difficult to perform and targets the biceps and forearm muscles, both at a time. This exercise requires a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Two Arm Dumbbell Curls

This exercise is fairly easy to perform and targets the biceps muscles both arms at a time. This exercise uses a pair of dumbbells when performed. Recommended Frequency: perform this exercise two to three times per week.

Two Arm Dumbbell Preacher Curls

This exercise targets both biceps muscles at a time and is moderately difficult to perform. This exercise requires a preacher bench and a pair of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Zottman Dumbbell Preacher Curls

This exercise is fairly difficult to perform and works the biceps and forearms, one arm at a time. This exercise requires a preacher bench and a set of dumbbells. Recommended Frequency: perform this exercise two to three times per week.

Biceps Exercises

Body Weight Exercises

Elastic Band Exercises

Exercise Ball Exercises

Kettlebell Exercises

Medicine Ball Exercises

Stretching Exercises

Weight Training-Barbell Exercises

Weight Training-Dumbbell Exercises

Weight Training-Cable Exercises

Exercises by Type

Exercises by Muscle Group