Biceps exercises
Your biceps bend the elbow and turn the palm up. They work in every pull and row too.
By equipment:Dumbbells (3)
Compound lifts
Several muscles at once. Do these first, while you're fresh.
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
- Barbell curlBarbellElbows stay by your sides
- EZ bar curlEZ curl barNo swinging
- Dumbbell curlDumbbellsElbows still
- Hammer curlDumbbellsCurl straight up
- Incline dumbbell curlDumbbells and Adjustable benchKeep the upper arms still
- Cable curlCable machineElbows pinned
- Kettlebell curlKettlebellsElbows in
- Band curlResistance bandsElbows by your sides
How much to train your biceps
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A biceps plan that adapts to you
Liftsmith picks biceps exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
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