231 exercises
The Best 231 Biceps Exercises with Videos & Tips
Browse science-backed biceps exercises targeting the biceps brachii and brachialis muscles. Every exercise features HD video guidance and proper form cues to help you build upper arm strength, improve elbow flexion power, and achieve balanced arm development.
Frequently Asked Questions
What muscles do biceps exercises work?
Biceps exercises primarily target the biceps brachii (long head and short head), which controls elbow flexion and forearm supination. The brachialis (a deeper muscle underneath the biceps) and the brachioradialis in your forearm also contribute heavily, especially during hammer grip and neutral grip variations.
How many sets per week do I need for biceps growth?
Research suggests 10–20 direct sets per week is optimal for biceps hypertrophy, spread across 2–3 sessions. Keep in mind that biceps also get significant work during back exercises like rows and pull-ups, so if your back training is heavy, aim for the lower end of that range to avoid overtraining.
Should I use heavy or light weight for biceps?
Both. Heavier loads in the 6–10 rep range build strength and recruit more muscle fibers, while lighter loads in the 12–20 rep range increase time under tension and metabolic stress, both key drivers of muscle growth. Varying your rep ranges across the week produces better biceps development than sticking to one approach.
