Biceps exercises
34 movements that train the biceps, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.
Alternate Biceps CurlBiceps BrachiiIntermediateDumbbell
Band 45 degrees Biceps CurlBiceps BrachiiIntermediateBand
Band alternating biceps curlBiceps BrachiiIntermediateBand
Band Close Grip Biceps CurlBiceps BrachiiIntermediateBand
Band Cross Chest Biceps CurlBiceps BrachiiIntermediateBand
Band Horizontal Biceps CurlBiceps BrachiiIntermediateBand
Band Kneeling Preacher CurlBiceps BrachiiIntermediateBand
Band Standard Biceps CurlBiceps BrachiiIntermediateBand
Band Standing Hammer CurlBrachioradialisIntermediateBand
Barbell Alternate Biceps CurlBiceps BrachiiIntermediateBarbell
Barbell CurlBiceps BrachiiIntermediateBarbell
Barbell Curl (Without Weight)Biceps BrachiiIntermediateBarbell
Barbell Drag CurlBiceps BrachiiIntermediateBarbell
Barbell Preacher CurlBrachialisIntermediateBarbell
Barbell Prone Incline CurlBiceps BrachiiIntermediateBarbell
Barbell Seated Close-grip Concentration CurlBrachialisBeginnerBarbell
Barbell Standing Close Grip CurlBiceps BrachiiIntermediateBarbell
Barbell Standing Concentration CurlBrachialisIntermediateBarbell
Barbell Standing Wide-grip CurlBiceps BrachiiIntermediateBarbell
Biceps CurlBiceps BrachiiIntermediateDumbbell
Biceps Curl (Sz Bar)BicepsIntermediateCable
Biceps Leg Concentration CurlBiceps BrachiiBeginnerBody weight
Cable CurlBiceps BrachiiIntermediateCable
Cable Lying Bicep CurlBiceps BrachiiBeginnerCable
Cable Lying Biceps CurlBiceps BrachiiBeginnerCable
Cable Lying CurlBiceps BrachiiBeginnerCable
Cable One Arm CurlBiceps BrachiiIntermediateCable
Cable Preacher CurlBrachialisIntermediateCable
Cable Squatting CurlBicepsIntermediateCable
Cable Standing Inner CurlBiceps BrachiiIntermediateCable
Close Grip CurlBicepsIntermediateCable
Close Grip Preacher CurlBicepsIntermediateEZ Barbell
Close-grip CurlBrachialisIntermediateEZ Barbell
Concentration CurlBrachialisIntermediateDumbbell
Other muscles
Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.