Biceps
49 drawn movements that work the biceps. Every one of them is in the library your plans are built from.
Barbell Curl
Hammer Curl
Incline Dumbbell Curl
Dumbbell Curl
Preacher Curl
Concentration Curl
Cable Curl
Foam Roll Upper Arm
Cable Rope Hammer Curl- Reverse Cable Curl
- One-Arm Cable Curl
Cable Preacher Curl- Lying Cable Curl
- Overhead Cable Curl
- Lying Close-Grip High-Pulley Curl
Machine Bicep Curl- EZ-Bar Curl
Spider Curl- Close-Grip EZ-Bar Curl with Band
- Reverse-Grip Preacher Curl
Incline Barbell Curl- Close-Grip EZ-Bar Curl
- Close-Grip Barbell Curl
- Wide-Grip Barbell Curl
- Reverse Barbell Curl
- Drag Curl
- Barbell Preacher Curl
Seated Barbell Concentration Curl
Alternating Hammer Curl
Cross-Body Hammer Curl
Alternating Dumbbell Curl- Seated Dumbbell Curl
Seated Inner Biceps Curl- Inner Biceps Curl
- Dumbbell Reverse Curl
Zottman Curl
Standing Concentration Curl- Alternating Incline Dumbbell Curl
- Incline Hammer Curl
- Incline Inner Biceps Curl
- Flexor Incline Dumbbell Curl
- Lying Supine Dumbbell Curl
- Prone Incline Dumbbell Curl
- One-Arm Curl over Incline Bench
- One-Arm Dumbbell Preacher Curl
- Preacher Hammer Curl
- Zottman Preacher Curl
Reverse Plate Curl
Standing Biceps Stretch
Also works the biceps
69 more movements where the biceps are worked, but are not the major target.
Barbell Row
Lat Pulldown
Pull-up- Weighted Pull-up
Chin-up
One-Arm Kettlebell Row- Two-Arm Kettlebell Row
Bent-Over Dumbbell Row
One-Arm Dumbbell Row
Dumbbell Upright Row
One-arm Dumbbell Upright Row
Half Locust
Snatch
Rowing Machine
T-Bar Row
Renegade Row
Seated Cable Row
Machine Row
Seated Overhead Reach
Muscle-up
Rope Climb
London Bridges
Sled Row
Conan's Wheel
Atlas Stone Trainer
Cable Rope Rear-Delt Row- Close-Grip Lat Pulldown
- Underhand Lat Pulldown
- V-Bar Pulldown
- One-Arm Lat Pulldown
- Behind-the-Neck Lat Pulldown
- Full Range-of-Motion Lat Pulldown
One-Arm Seated Cable Row
Kneeling High-Pulley Row- Kneeling One-Arm High-Pulley Row
- Low-Pulley Row to Neck
- Shotgun Row
Lying T-Bar Row
Smith Machine Bent-Over Row
Smith Machine Upright Row- Smith Machine One-Arm Upright Row
Band Crossover
Lying Cambered Bar Row- Lying High Bench Barbell Row
- Barbell Rear Delt Row
- Reverse-Grip Barbell Row
- One-Arm Long Bar Row
- Two-Arm Long Bar Row
- Straight Bar Bench Mid Row
- Palms-In Bent-Over Dumbbell Row
Incline Dumbbell Row- Alternating Kettlebell Row
Alternating Kettlebell Hang Clean- Bottoms-Up Kettlebell Clean
- V-Bar Pull-up
- Wide-Grip Rear Pull-up
- Mixed-Grip Chin-up
- One-Arm Chin-up
- Rocky Pull-up
- Side-to-Side Chin-up
- Gironda Sternum Chin-up
- Gorilla Chin Crunch
- Kipping Muscle-up
Inverted Row with Straps- Suspended Row
- Bodyweight Mid Row
One-Handed Hang- Round the World Shoulder Stretch
Band Row
Plans that train the biceps most Arm DaysArms and Shoulders, Two DaysFive Days, Then FourBarbell for SizeDumbbell Giant SetsThree in a Row
Every plan that trains the biceps
42 more plans with a movement that works the biceps as a major target, most first under each kind.
Staff picks Dumbbell MuscleStrength FoundationsDumbbell Foundations
Bodyweight Roll and Stretch
Dumbbell Arms and ShouldersDumbbell TiersDumbbell VolumeOne Side at a TimeThe Second EightVolume, then IntensityBack to the BellsDumbbells and a BandDumbbells on the RoadFirst DumbbellsHeavy PairThe Home GymThe Light Pair
Barbell Barbell TiersBands and ChainsBarbell PeakBarbell VariationsBase, Build, PeakBench BlockFive Short DaysHeavy, Light, MediumThe Garage SplitTop SetTwice a Week Barbell
Gym Cable StackCables OnlyPower Day, Pump DayPush, Pull, LegsThe Five-Day SplitGym StrengthMachine FoundationsMachines, Two DaysNeck and Upper BackPlates, Ropes and a SledThe Big LiftsThe Six O’Clock GymTwice a Week at the GymUpper Lower, No Barbell