Biceps exercises in 3D

The biceps: Biceps brachii and brachialis

The biceps has two heads that start on the shoulder blade — the long head inside the shoulder joint, the short head on the coracoid process — and join into one tendon on the forearm. Underneath lies the brachialis, a broad flat muscle that is the strongest elbow bender of all.

What the biceps do

• Bends the elbow
• Turns the palm up (supination) — the biceps’ second job, which is why palm-up curls train it best
• Helps raise the arm forward (long head)

The 6 best biceps exercises

Each one is shown on the 3D figure above, position by position, with the biceps lit red. Tap one to watch it.

Dumbbell biceps curl

Beginner · Dumbbells · works biceps, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D

1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
2. Keeping your elbows pinned to your sides, bend your elbows and curl the weights up.
3. Squeeze at the top, then lower slowly until your arms are fully straight.

Keep in mind: Elbows stay glued to the ribs; Turn the little finger up at the top; Full stretch at the bottom. Avoid: swinging with the hips and back; elbows drifting forward; cutting the lowering short.

Barbell curl

Beginner · Barbell · works biceps, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar with an underhand grip at shoulder width, arms straight.
2. Keep your elbows at your sides and curl the bar up toward your chest.
3. Squeeze, then lower slowly until your arms are straight.

Keep in mind: Elbows pinned; Wrists straight; Stand tall — no rocking. Avoid: leaning back to swing the bar up; letting the elbows travel forward; half reps.

Hammer curl

Beginner · Dumbbells · works biceps and forearms, with help from the biceps. Typical: 3 × 8–12. Watch it in 3D

1. Hold the dumbbells at your sides with your palms facing in, like holding hammers.
2. Curl them up without turning your wrists, keeping your elbows at your sides.
3. Lower slowly to straight arms.

Keep in mind: Thumbs point up the whole time; Elbows still; Slow on the way down. Avoid: swinging; turning the palms up; shrugging the shoulders.

Chin-up

Intermediate · Pull-up bar · works lats and biceps, with help from the upper back, forearms and abs. Typical: 3 × 8–12. Watch it in 3D

1. Hang from the bar with your palms facing you and your hands about shoulder-width apart.
2. Set your shoulders down, then pull until your chin is over the bar.
3. Lower under control to straight arms.

Keep in mind: Chest to the bar; Elbows drive down and back; Full hang at the bottom. Avoid: kipping; half reps; shrugging into the ears.

Concentration curl

Beginner · Dumbbells, Bench · works biceps, with help from the forearms. Typical: 3 × 8–12 each side. Watch it in 3D

1. Sit on the end of a bench with your feet wide.
2. Lean forward and brace the back of your upper arm against the inside of your thigh, arm straight.
3. Curl the dumbbell up toward your shoulder without moving the upper arm.
4. Squeeze, lower slowly, then switch arms after the set.

Keep in mind: Upper arm stays pinned to the thigh; Full stretch at the bottom; Little finger turns up at the top. Avoid: lifting the elbow off the thigh; swinging the body; rushing.

Incline dumbbell curl

Intermediate · Dumbbells, Bench · works biceps, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D

1. Set a bench to about 45–60° and lie back with a dumbbell in each hand.
2. Let your arms hang straight down behind your body, palms forward.
3. Curl the dumbbells up while keeping your upper arms pointing down.
4. Lower slowly into the full stretch.

Keep in mind: Upper arms stay vertical; Big stretch at the bottom; Head and back on the bench. Avoid: bringing the elbows forward; going too heavy for the stretch; lifting the shoulders off the bench.

Exercises where the biceps help

These train other muscles first, but the biceps work alongside them:

• Dumbbell fly (dumbbells, bench)
• Upright row (barbell)
• Pull-up (pull-up bar)
• Lat pulldown (cable machine, machine)
• Bent-over barbell row (barbell)
• One-arm dumbbell row (dumbbells, bench)
• Seated cable row (cable machine, machine)
• Inverted row (bodyweight, pull-up bar)
• Bent-over dumbbell row (dumbbells)

How to train the biceps

• Curls with the palm up train the biceps; hammer curls (palms facing in) shift work to the brachialis and brachioradialis.
• Chin-ups and rows train the biceps alongside the back.
• Keep the elbows still at your sides; swinging the weight moves the work to the shoulders and back.
• Curls with the arm behind the body (incline curl) stretch the long head; curls with the arm in front (preacher, concentration) load the short head at the top.

Questions

Other muscles: Triceps · Forearms · All muscles

General fitness information for healthy adults, not medical advice.