Biceps exercises
241 exercises that work the front of the upper arm (biceps brachii), easiest first.
At home or with basic kit 182
- Clasped Hands Chest Stretch Beginner friendly · No equipment
- Dead Hang — Feet on Floor (Partial Weight) Beginner friendly · Pull-up Bar
- Doorway Chest Stretch Beginner friendly · Wall / Door Frame
- Wall Biceps Stretch — Fingers Up Beginner friendly · Wall / Door Frame
- Wall Chest Stretch Beginner friendly · Wall / Door Frame
- Wrist Flexor Stretch Beginner friendly · No equipment
- Concentration Curl Beginner friendly · Dumbbells
- Cross Body Hammer Curl Beginner friendly · Dumbbells
- Dead Hang — Underhand with Band Assist Beginner friendly · Pull-up Bar, Resistance Band
- Dumbbell Bicep Curl Beginner friendly · Dumbbells
- Hammer Curl Beginner friendly · Dumbbells
- Hanging Shoulder Decompression Beginner friendly · Pull-up Bar
- Resistance Band Bicep Curl Beginner friendly · Resistance Band
- Resistance Band Concentration Curl Beginner friendly · Resistance Band
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Hammer Curl Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Slow Stroke Pattern Beginner friendly · No equipment
- Slow Uppercut Practice Beginner friendly · No equipment
- Slow Upward Elbow Beginner friendly · No equipment
- Tennis Ball Wall — Dominant Hand Beginner friendly · Tennis Ball, Wall / Door Frame
- Wall Biceps Stretch Beginner friendly · Wall / Door Frame
- Arm Drag Only Beginner friendly · No equipment
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Bimanual — Same Direction Circles Beginner friendly · No equipment
- Clasped Hands Chest Stretch — Forward Fold Beginner friendly · No equipment
- Crush Grip Curl — Alternating Arms Beginner friendly · Dumbbells
- Dead Hang — Overhand Grip Beginner friendly · Pull-up Bar
- Dead Hang — Underhand Grip Beginner friendly · Pull-up Bar
- Dumbbell Reverse Curl Beginner friendly · Dumbbells
- Dumbbell Row Beginner friendly · Dumbbells
- Goblet Carry — Dumbbell Beginner friendly · Dumbbells
- Grip Placement Only Beginner friendly · No equipment
- Isometric Bicep Curl Hold Beginner friendly · Dumbbells
- Isometric Doorway Row Beginner friendly · Wall / Door Frame
- Juggling — 2 Ball Warm-Up Beginner friendly · Juggling Balls
- Kettlebell Around the World Beginner friendly · Kettlebell
- Kettlebell Halo Beginner friendly · Kettlebell
- PNF D1 Flexion — Bodyweight Beginner friendly · No equipment
- Reaction Ball Drill — Wall Bounce Beginner friendly · Reaction Ball, Wall / Door Frame
- Reciprocal Arm Swing — Contralateral Pattern Beginner friendly · No equipment
- Resistance Band Chest Fly Beginner friendly · Resistance Band
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Lat Pulldown Beginner friendly · Resistance Band
- Resistance Band Reverse Curl Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band Upright Row Beginner friendly · Resistance Band
- Short Hook Drill Beginner friendly · No equipment
- Slow Pummelling Practice Beginner friendly · No equipment
- Upright Row Beginner friendly · No equipment
- Wall Chest Stretch — High Arm Beginner friendly · Wall / Door Frame
- Zottman Curl Beginner friendly · Dumbbells
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Catch and Throw — Partner Wall Ball Some experience helps · Medicine Ball
- Crush Grip Dumbbell Curl Some experience helps · Dumbbells
- Dead Hang — Narrow Underhand Some experience helps · Pull-up Bar
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Elbow Strike — Upward Some experience helps · No equipment
- Forearm Conditioning Drill Some experience helps · No equipment
- Gymnastics Ring Dead Hang Some experience helps · Gymnastics Rings
- Hand-Eye Coordination — Tennis Ball Wall Some experience helps · Tennis Ball, Wall / Door Frame
- Hook Punch Drill Some experience helps · No equipment
- Inverted Row Some experience helps · Pull-up Bar
- Isometric Row Hold Some experience helps · Pull-up Bar
- Kettlebell Dead Clean Some experience helps · Kettlebell
- Kettlebell Row Some experience helps · Kettlebell
- Negative Pull-up Some experience helps · Pull-up Bar
- Partner Clinch Hold Some experience helps · No equipment
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Resistance Band Curl to Press Some experience helps · Resistance Band
- Resistance Band Pull-Up Assist Some experience helps · Resistance Band, Pull-up Bar
- Resistance Band Rotational Row Some experience helps · Resistance Band
- Ring Row Some experience helps · Gymnastics Rings
- Two Ball Bounce — Alternating Some experience helps · Tennis Ball
- Uppercut Drill Some experience helps · No equipment
- Chin-up Some experience helps · Pull-up Bar
- Crush Grip Curl — Thick Handle Dumbbell Some experience helps · Dumbbells
- Dead Hang — Towel Hang Some experience helps · Pull-up Bar, Towel
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Dumbbell High Pull Some experience helps · Dumbbells
- High Cadence Stroke Simulation Some experience helps · No equipment
- Jab-Cross-Hook Combination Some experience helps · No equipment
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Proprioceptive Catch — Eyes Closed, Soft Ball Some experience helps · Medicine Ball
- Pummelling Drill Some experience helps · No equipment
- Reaction Ball Drill Some experience helps · Reaction Ball
- Reaction Ball Drill — Ground Bounce Some experience helps · Reaction Ball
- Renegade Row without Push-Up Some experience helps · No equipment
- Rotational Passing Drill Some experience helps · Medicine Ball
- Sandbag Bear Hug Carry Some experience helps · Sandbag
- Single-Leg Dumbbell Row Some experience helps · Dumbbells
- Snap Down Drill Some experience helps · No equipment
- Standing Rotational Row — Dumbbell Some experience helps · Dumbbells
- Tapping Coordination Drill — Sticks Some experience helps · Dowel / Stick
- Tennis Ball Wall — Alternating Hands Some experience helps · Tennis Ball, Wall / Door Frame
- Tennis Ball Wall — Non-Dominant Hand Some experience helps · Tennis Ball, Wall / Door Frame
- Tuck Skin the Cat Some experience helps · No equipment
- Bimanual Coordination Drill Some experience helps · No equipment
- Clinch Entry — Dirty Boxing Some experience helps · No equipment
- Coordination Bounce — Two Ball Some experience helps · Tennis Ball
- Feet Elevated Inverted Row Some experience helps · Pull-up Bar, Plyo Box / Step Platform
- Flexed Arm Hang Some experience helps · Pull-up Bar
- Jab-Cross-Hook-Uppercut Combination Some experience helps · No equipment
- Juggling — 3 Ball Some experience helps · Juggling Balls
- Kettlebell Clean Some experience helps · Kettlebell
- Kettlebell High Pull Some experience helps · Kettlebell
- Kipping Pull-up Some experience helps · Pull-up Bar
- Lead-Rear Hook Combination Some experience helps · No equipment
- Mitts Combination Drill Some experience helps · Focus Mitts / Strike Pads
- Pull-up Some experience helps · Pull-up Bar
- Pummelling to Clinch Entry Some experience helps · No equipment
- Rear Naked Choke Drill Some experience helps · No equipment
- Sandbag Clean Some experience helps · Sandbag
- Shadowboxing — Advanced Combination Drill Some experience helps · No equipment
- Single-Leg Dumbbell Row — Slow Eccentric Some experience helps · Dumbbells
- Standing Rotational Row — Explosive Some experience helps · Dumbbells
- Thai Clinch — Plum Control Some experience helps · No equipment
- Two Ball Bounce — Simultaneous Some experience helps · Tennis Ball
- Uppercut to Hook Combination Some experience helps · No equipment
- Zercher Carry Some experience helps · No equipment
- Arm Drag to Back Take Advanced · No equipment
- Arm Drag to Back Take — Full Speed Advanced · No equipment
- Armbar from Guard — Full Extension Advanced · No equipment
- Armbar Setup from Guard Advanced · No equipment
- Back Mount — Choke Entry Drill Advanced · No equipment
- Back Mount and Control Drill Advanced · No equipment
- Bear Hug and Lift Drill Advanced · No equipment
- Bimanual — Opposite Direction Circles Advanced · No equipment
- Body Lock Takedown Advanced · No equipment
- Clinch Knee and Sweep Advanced · No equipment
- Dead Hang — Single-Arm Progression Advanced · Pull-up Bar
- Double Kettlebell Clean Advanced · Kettlebell
- Gymnastics Ring False Grip Hold Advanced · Gymnastics Rings
- Hip Bump to Kimura Advanced · No equipment
- Hip Throw Drill Advanced · No equipment
- Isometric Pull-Up Mid-Hold Advanced · Pull-up Bar
- Kettlebell Clean and Press Advanced · Kettlebell
- Outer Leg Reap Drill Advanced · No equipment
- Proprioceptive Catch — Blindfolded Advanced · Medicine Ball
- Reaction Ball Drill — Single Hand Advanced · Reaction Ball
- Renegade Row Advanced · No equipment
- Ring Pull-up Advanced · Gymnastics Rings
- Sandbag Over Shoulder Advanced · Sandbag
- Sandbag Shouldering Advanced · Sandbag
- Shadowboxing — 5-Punch Combo with Slip Advanced · No equipment
- Six-Punch Combination Advanced · No equipment
- Skin the Cat Advanced · No equipment
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Tuck Back Lever Hold Advanced · Pull-up Bar
- Tuck Front Lever Hold Advanced · Pull-up Bar
- Upward Elbow to Clinch Advanced · No equipment
- Archer Pull-up Advanced · Pull-up Bar
- Bear Hug Lift and Suplex Sim Advanced · No equipment
- Bimanual — Circle and Pat Simultaneously Advanced · No equipment
- Butterfly Pull-up Advanced · Pull-up Bar
- Double Kettlebell Clean and Press Advanced · Kettlebell
- False Grip Ring Row Advanced · Gymnastics Rings
- Juggling — 3 Ball — Walking Advanced · Juggling Balls
- Mitts — Complex Combination with Slips Advanced · Focus Mitts / Strike Pads
- Plyo Pull-Up Advanced · Pull-up Bar
- Proprioceptive Catch — Eyes Closed, Medicine Ball Advanced · Medicine Ball
- Rear Naked Choke from Dynamic Position Advanced · No equipment
- Shoulder Throw Drill Advanced · No equipment
- Stone-to-Shoulder Simulation Advanced · Sandbag
- Two Ball Bounce — Different Rhythms Advanced · Tennis Ball
- Typewriter Pull-up Advanced · Pull-up Bar
- Weighted Chin-up Advanced · Pull-up Bar
- Weighted Pull-up Advanced · Pull-up Bar
- Atlas Stone Load to Platform Expert · Sandbag, Plyo Box / Step Platform
- Burpee Pull-up Expert · Pull-up Bar
- Clapping Pull-up Expert · Pull-up Bar
- Juggling — 4 Ball Expert · Juggling Balls
- Muscle-up Expert · Pull-up Bar
- Single-Arm Dead Hang — Full Expert · Pull-up Bar
- Skin the Cat to L-sit Expert · Gymnastics Rings
- Towel Pull-Up — Weighted Expert · Pull-up Bar, Towel
- Back Lever Expert · Pull-up Bar
- Front Lever Expert · Pull-up Bar
- Front Lever Pull-up Expert · Pull-up Bar
- One Arm Pull-up Expert · Pull-up Bar
- Ring Muscle-up Expert · Gymnastics Rings
With gym equipment 59
- Cable Bicep Curl Beginner friendly · Cable Machine
- Assisted Pull-up Machine Beginner friendly · Assisted Pull-up Machine
- Barbell Bicep Curl Beginner friendly · Barbell
- Cable Upright Row Beginner friendly · Cable Machine
- Close Grip Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Drag Curl Beginner friendly · Barbell
- Dumbbell Preacher Curl Beginner friendly · Dumbbells, Preacher Bench
- Elliptical Trainer Beginner friendly · Elliptical Trainer
- EZ Bar Curl Beginner friendly · EZ Bar
- Face Pull Beginner friendly · Cable Machine
- Incline Dumbbell Curl Beginner friendly · Dumbbells, Weight Bench
- Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Machine Row Beginner friendly · Seated Row Machine
- Overhead Cable Curl Beginner friendly · Cable Machine
- Seated Cable Row Beginner friendly · Cable Machine
- Single-Leg Dumbbell Row — Hand on Bench Beginner friendly · Dumbbells, Weight Bench
- Underhand Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Wide Grip Seated Cable Row Beginner friendly · Cable Machine
- Barbell Preacher Curl Some experience helps · Barbell, Preacher Bench
- Battle Ropes Wave Some experience helps · Battle Ropes
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- EZ Bar Reverse Curl Some experience helps · EZ Bar
- Isometric Lat Pulldown Hold Some experience helps · Lat Pulldown Machine
- Rotational Cable Row — Half Kneeling Some experience helps · Cable Machine
- Rowing — From the Chest Some experience helps · Pilates Reformer
- Single Arm Cable Row Some experience helps · Cable Machine
- Single Arm Lat Pulldown Some experience helps · Lat Pulldown Machine
- Spider Curl Some experience helps · Dumbbells, Weight Bench
- Assisted Rope Climb Some experience helps · Climbing Rope
- EZ Bar Reverse Curl — Preacher Bench Some experience helps · EZ Bar, Preacher Bench
- PNF D1 Flexion — Cable Some experience helps · Cable Machine
- Rotational Cable Row Some experience helps · Cable Machine
- Rowing — Machine Some experience helps · Rowing Machine
- Seal Row Some experience helps · Barbell, Weight Bench
- Standing Rotational Row — Cable Some experience helps · Cable Machine
- Barbell Bent Over Row Some experience helps · Barbell
- Cross Trainer Intervals Some experience helps · Elliptical Trainer
- Hang High Pull Some experience helps · Barbell
- Heavy Bag Body Work Drill Some experience helps · Heavy Bag
- Heavy Bag Boxing Some experience helps · Heavy Bag, Boxing Gloves
- High Pull — Barbell Some experience helps · Barbell
- Muscle Clean Some experience helps · Barbell
- Rotational Cable Row — Explosive Some experience helps · Cable Machine
- Rowing — Deeper Forward Fold Some experience helps · Pilates Reformer
- Sled Pull Some experience helps · Sled
- T-Bar Row Some experience helps · Barbell, Weight Plates
- Underhand Barbell Row Some experience helps · Barbell
- Assault Bike Sprint Advanced · Assault / Air Bike
- Pendlay Row Advanced · Barbell
- Rowing — Outdoor Advanced · Rowing Boat
- Rowing Machine Interval Advanced · Rowing Machine
- Versa Climber Advanced · Versa Climber Machine
- Zercher Squat Advanced · Barbell
- Assault Bike Advanced · Assault / Air Bike
- Heavy Bag Body Work — Full Power Advanced · Heavy Bag
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Rope Climb Advanced · Climbing Rope
- Rowing Sprints Advanced · Rowing Machine
- Legless Rope Climb Expert · Climbing Rope