Exercises to build size, shape and arm strength
Bicep exercises
Biceps are the muscles at the front of your upper arm that control elbow flexion and assist with pulling movements. Training them isn’t just about aesthetics: strong biceps improve overall pulling strength, help stabilize the shoulder, and play a key role in athletic performance. Whether you're lifting groceries or doing pull-ups, the biceps are involved. Prioritizing direct bicep work helps improve arm size, enhances symmetry, and supports compound lifts like rows and chin-ups. Consistent isolation work rounds out a complete upper-body program.
Focus on
Pick your equipment
Alternate Standing Dumbbell Curl
The Alternate Standing Dumbbell Curl builds arm strength by lifting one weight at a time, helping improve control and balance between sides.
Assisted Pull-Up
The Assisted Pull-Up helps you build pulling strength by reducing bodyweight resistance, making it easier to learn proper pull-up technique and control.
Barbell Bent Over Row
The Barbell Bent Over Row is a powerful compound exercise that builds back strength, improves posture and supports overall pulling performance.
Barbell Curl
The Barbell Curl is a basic arm exercise that builds strength and size by lifting a bar through a controlled bending motion.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the arms by removing momentum, helping you focus on controlled strength and steady muscle tension.
Built for Progress
Take the Guesswork Out of Training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward.
Barbell Upright Row
The Barbell Upright Row is a compound lift that builds shoulder and upper-back strength by pulling a barbell vertically along the body.
Battling Ropes
The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.
Bent Over Dumbbell Row
The Bent Over Dumbbell Row is a strength exercise that builds upper-back and arm strength using dumbbells in a hinged position.
Bent Over Row With Towel
The Bent Over Row With Towel is a pulling exercise that builds upper-back strength while adding extra grip and control demand.
Bodyweight Muscle Up
The Bodyweight Muscle Up is an advanced bodyweight exercise that combines pulling and pressing strength to move from hang to support.
Cable Bar Lateral Pulldown
The Cable Bar Lateral Pulldown is a back exercise that targets the lats and upper back, building pulling strength with controlled cable resistance.
Cable Curl
The Cable Curl is a controlled arm exercise that builds steady biceps strength using constant tension from the cable machine.
Chin-Up
The chin-up is a bodyweight pulling exercise that builds upper-back and arm strength using an underhand grip and controlled movement.
Dumbbell Bent Over Wide Row
The Dumbbell Bent Over Wide Row targets the upper back and rear shoulders, helping build back width, strength and posture control.
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is a classic strength exercise that builds biceps size and strength with full control and balanced muscle activation.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl isolates the biceps with strict form, helping you build peak strength, control, and muscle definition.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl stands as a cornerstone bicep and forearm exercise that deserves a place in any comprehensive arm training routine. This variation of the traditional curl uniquely targets the brachialis muscle (which lies beneath the biceps) and the brachioradialis in the forearm, while still engaging the biceps brachii. By maintaining a neutral grip throughout the movement, where palms face inward toward each other rather than upward, the hammer curl creates balanced development across multiple muscle groups in the arms. Perfect for beginners entering the world of resistance training, the hammer curl serves as an approachable yet effective exercise that requires minimal equipment and technical knowledge. This accessibility makes it an ideal starting point for those new to bodybuilding or strength training, providing immediate feedback in terms of muscle engagement and progression potential. The neutral grip position also tends to be more comfortable for those with wrist issues who might find traditional supinated curl positions uncomfortable. For bodybuilding enthusiasts, hammer curls offer that coveted three-dimensional arm development by specifically targeting the often-neglected brachialis and forearms. When these muscles are well-developed alongside the biceps, they create that full, impressive arm appearance from all angles. The exercise particularly shines in creating that visible separation between biceps and triceps when viewed from the side. From a strength perspective, hammer curls contribute significantly to functional arm power. The neutral grip position mimics many everyday lifting motions, translating to improved strength for activities ranging from carrying groceries to moving furniture. Additionally, stronger forearms enhance grip strength, which becomes a limiting factor in many other compound exercises like deadlifts, rows, and pull-ups. Whether incorporated into an arm-specific training day or added to a full-body workout, the dumbbell hammer curl delivers exceptional value for its simplicity. By progressively increasing weight while maintaining proper form, even beginners can experience noticeable improvements in both arm aesthetics and functional strength capacity over relatively short time periods.
Dumbbell Incline Alternate Hammer Curl
The Dumbbell Incline Alternate Hammer Curl builds arm strength with controlled, alternating reps and constant tension on the biceps.
Dumbbell Incline Bench Row
The Dumbbell Incline Bench Row is a back-focused strength exercise that targets the upper back while reducing lower-back strain.
Dumbbell Incline Biceps Curl
The Dumbbell Incline Biceps Curl isolates the biceps through a deep stretch and strict form to maximize muscle growth and control.
Dumbbell Incline Hammer Curl
The Dumbbell Incline Hammer Curl builds arm strength with a neutral grip, emphasizing control, balance and forearm involvement.
Dumbbell One Arm Preacher Hammer Curl
The Dumbbell One Arm Preacher Hammer Curl is a controlled single-arm exercise that helps improve arm strength and balance.
Dumbbell Single Arm Bent Over Row
The Dumbbell Single Arm Bent Over Row builds back strength and control while improving muscle balance through unilateral pulling.
Dumbbell Upright Row
The Dumbbell Upright Row builds shoulder and upper-back strength by lifting the weights close to the body in a controlled motion.
Ez Bar Preacher Curl
The EZ Bar Preacher Curl isolates the biceps by fixing the arms on a preacher bench and curling the bar through a controlled range.
Incline Bench Barbell Row
The Incline Bench Barbell Row builds upper-back strength while reducing lower-back strain through chest-supported pulling.
Improve size, strength, and control through focused elbow flexion
Training goals for bicep development
The goal of bicep training is to increase muscle thickness, shape, and contractile control. Strong biceps enhance your ability to pull, lift, and stabilize during upper-body work. Effective training applies mechanical tension and challenges the muscle through both lengthened and contracted positions. Variety in grip, angle, and loading can help fully develop both heads of the biceps and prevent stagnation over time.
Movements to fully engage and grow the biceps
Best bicep exercises for strength and size
Barbell curls exercises like Barbell Preacher Curl, Ez Bar Preacher Curl and the regular Barbell Curl are among the most effective exercises for building overall bicep mass. Dumbbell curls offer more range of motion and unilateral control. Incline curls emphasize stretch and time under tension, while hammer curls train the brachialis for thicker-looking arms. Cable curls provide smooth resistance and a strong peak contraction. Combining different variations ensures complete activation of the biceps and supporting muscles.
Train biceps with free weights, cables, resistance bands, or minimal tools
Equipment options for bicep training
Barbells and dumbbells are foundational tools for bicep training and allow for straightforward progression. Cables exercises like the Cable Curl add tension throughout the full range of motion and are ideal for isolation work. Resistance bands are portable, versatile, and useful for higher-rep sets or controlled holds. Preacher curl benches and other machines provide stability for strict, targeted training. Even household items like towels or filled bags can offer enough resistance for meaningful bicep engagement when equipment is limited.
How to program biceps for size, function and balance
Integrate bicep exercises into your routine
Biceps are involved in many pulling and upper-body movements, making them easy to integrate into a variety of training splits. They can be trained on dedicated arm days or paired with back or upper-body sessions for complementary stimulus. Including a mix of compound and isolation-focused exercises helps balance overall development and prevents overuse. Want help putting it all together? The app creates a personal training program tailored to your goals, fitness level, and schedule: including bicep exercises that fit seamlessly into your plan.
Frequently asked questions about bicep exercises
Not necessarily. While machines and cables offer controlled resistance and help target the biceps precisely, you can achieve excellent results with free weights or resistance bands. The effectiveness comes from applying mechanical tension through the full range of motion, not the tool itself. Cables and machines are helpful for variety and progression, but not a requirement.
Both approaches have benefits. Compound lifts like chin-ups and rows recruit the biceps as secondary movers, which helps build strength and general pulling capacity. However, isolation exercises like curls are essential for targeting the biceps directly and improving arm shape and definition. A balanced routine uses both to ensure complete development.
Training biceps 1–2 times per week works well for most people, especially when combined with indirect bicep work from pulling exercises like rows or chin-ups. The frequency depends on your training split, recovery capacity, and goals. Biceps are a relatively small muscle group and can recover quickly with proper rest and nutrition. Keeping a regular rhythm supports long-term development.
Yes, it’s absolutely possible to train your biceps at home without traditional gym equipment. Towel curls, bodyweight rows under a table, and resistance band exercises can provide enough tension to stimulate growth. You can also fill backpacks or bags with books to create load. While limited compared to a full gym setup, controlled form and high effort still deliver results.
Some of the most effective bicep exercises include barbell curls, dumbbell curls, hammer curls, incline curls, and cable curls. These movements target both heads of the biceps and allow for different tension profiles and grip positions. Combining multiple variations ensures the muscle is challenged from all angles, promoting both strength and hypertrophy. The key is consistency and progressive tension across time.
Integrate bicep exercises into full-body and split routines
