Biceps
The muscles on the front of the upper arm responsible for elbow flexion.
Updated
The biceps brachii has two heads: the long head and short head. They flex the elbow and supinate the forearm (turning palm up). While biceps are popular to train, they are a relatively small muscle group. Compound pulling movements like rows and pull-ups work the biceps, while curls provide isolation work.
Examples
- Barbell curls for overall bicep mass
- Incline curls stretch the long head
- Hammer curls work brachialis too
Related Terms
Exercises that train the biceps
53 exercises in the library target the biceps as their primary muscle.
Close-Grip EZ Bar Curl
Strength · Barbell
Close-Grip Standing Barbell Curl
Strength · Barbell
Concentration Curls
Strength · Dumbbell
Cross Body Hammer Curl
Strength · Dumbbell
Drag Curl
Strength · Barbell
Dumbbell Alternate Bicep Curl
Strength · Dumbbell
Dumbbell Bicep Curl
Strength · Dumbbell
Dumbbell Prone Incline Curl
Strength · Dumbbell
Common questions
What is Biceps?
The muscles on the front of the upper arm responsible for elbow flexion. The biceps brachii has two heads: the long head and short head.
What exercises train the Biceps?
Good options include Close-Grip EZ Bar Curl, Close-Grip Standing Barbell Curl, Concentration Curls, Cross Body Hammer Curl, Drag Curl. Each links to a step-by-step guide with demonstration images.
What are examples of Biceps?
Barbell curls for overall bicep mass; Incline curls stretch the long head; Hammer curls work brachialis too.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus