Assisted chin-up
Back · Biceps
Machine
Exercises by muscle
Biceps exercises
Choose a curl around your equipment, arm position and support. Compare free weights, a preacher pad and cables before adding another similar movement.
The map shows the biceps and the visible portion of the brachialis. Other elbow flexors appear in individual exercise guides.
Meet the biceps
The biceps brachii and brachialis help bend the elbow. The biceps also contributes to turning the forearm palm-up. Curls change the grip, upper-arm position and resistance source; those changes do not make a growth ranking on their own.
Choose your starting point
Use free weights
Compare independent dumbbells with a bar held in both hands.
Support the upper arms
A preacher pad changes the support and upper-arm position.
Choose a cable position
These cable curls differ in where the upper arm sits relative to the torso.
How to choose
Give variations separate working weights
A dumbbell, cable and machine load the movement differently. Compare progress within the same exercise rather than converting the number from another curl.
Add a variation for a reason
A supported curl can reduce the need to hold the upper arm steady. A cable curl changes the resistance source. You do not need all six options in one session.
Explore the exercises
Guides: 31
Band biceps curl
Biceps
Resistance bands
Bar muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Barbell biceps curl
Biceps · Forearms
Barbell
Bayesian curl
Biceps
CableMachine
Cable curl
Biceps
Cable
Cable hammer curl
Biceps · Forearms
CableMachine
Preacher curl
Biceps
BarbellBench
Chest-to-bar pull-up
Back · Biceps
Bodyweight
Chin-up
Back · Biceps
Bodyweight
Concentration curl
Biceps
DumbbellsBench
Dumbbell biceps curl
Biceps
DumbbellsVariations
EZ bar curl
Biceps
Barbell
Hammer curl
Biceps · Forearms
DumbbellsVariations
Incline dumbbell curl
Biceps
DumbbellsBench
Kipping pull-up
Back · Biceps
Bodyweight
Machine preacher curl
Biceps
Machine
Pull-up
Back · Biceps
Bodyweight
Reverse curl
Biceps · Forearms
Barbell
Ring muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Ring row
Back · Shoulders · Biceps
Bodyweight
Rope climb
Back · Biceps
Bodyweight
Spider curl
Biceps
DumbbellsBench
Suspension biceps curl
Biceps · Forearms
BodyweightSuspension trainer
Weighted pull-up
Back · Biceps
Bodyweight
Zottman curl
Biceps
Dumbbells
Keep exploring
How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
The complete guide to progressive overload
Master the fundamental principle behind muscle growth and strength gains with our comprehensive guide for anyone who wants real results.
Frequently asked questions
Do I need a preacher bench?
No. Dumbbell, EZ-bar and standing cable curls do not need one. A preacher bench changes support rather than being a requirement for training the biceps.
Is a hammer curl the same as a palm-up curl?
Both bend the elbow, but the grip changes. Hammer curls use a neutral grip and also train the brachioradialis. Track them as a separate exercise.