Exercises/Biceps

The best biceps exercises, rated

17 biceps exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating A: Great choices 9

Rating ACableBayesian Cable CurlMechanically strong (biceps loaded at long lengths), but no direct studies and less stable than a preacher curl.How to do it Rating ACableCable CurlConstant tension and small jumps in weight.How to do it Rating ACableCable Preacher CurlPreacher curl on a cable: the biceps is loaded in the stretch and also at the top, where a dumbbell drops off.How to do it Rating ADumbbellDumbbell Preacher CurlSame benefits as the machine, slightly less even tension at the top.How to do it Rating ABarbellEZ-Bar CurlEasier on the wrists than a straight bar and can be loaded heavy.How to do it Rating ABarbellEZ-Bar Preacher CurlStrong stretch-focused curl, easy to load.How to do it Rating ACableIncline Cable CurlSame position as the incline dumbbell curl (biceps at long length), but the cable keeps tension at the bottom too and the bench adds stability.How to do it Rating ADumbbellIncline Dumbbell CurlStretches the long head.How to do it Rating AMachineMachine Preacher CurlStable with tension in the stretch.How to do it

Rating B: Good choices 7

Rating BBarbellBarbell CurlEasy to load, but wrists complain and there's little tension at the bottom.How to do it Rating BCableCable Rope Hammer CurlConstant tension for the brachialis/forearm.How to do it Rating BDumbbellConcentration CurlStrict isolation, but little tension in the stretch.How to do it Rating BDumbbellDumbbell CurlSolid basic, but tension drops off in the stretch.How to do it Rating BDumbbellHammer CurlGood for the brachialis and forearm, less so for the biceps itself.How to do it Rating BDumbbellPreacher Hammer CurlThe pad gives more tension in the stretch than a standing hammer curl.How to do it Rating BCableSingle-Arm Cable Preacher Hammer CurlLike the dumbbell version, mainly for the brachialis and forearm, with more tension at the bottom thanks to the cable.How to do it

Rating C: Situational 1

Rating CDumbbellSpider CurlTension mainly in the shortened position.How to do it

Also trains your biceps

Exercises for other muscles where your biceps help.

Rating SMachineChest-Supported Machine RowNo lower-back or balance limit, full stretch, easy to overload: the best all-round back exercise.How to do it Rating SMachineIso-Lateral RowThe well-known plate-loaded chest-supported row (e.g.How to do it Rating SCableLat PulldownStable, full lat stretch, easy to load: a consensus top pick.How to do it Rating SCableNeutral-Grip Lat PulldownSame benefits as the wide pulldown.How to do it Rating AMachineAssisted Pull-UpLets beginners train the pull-up with full range of motion.How to do it Rating ADumbbellChest-Supported Dumbbell RowThe chest-supported principle with just a bench and dumbbells.How to do it

Plan your training

Knowledge base
What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
biceps training

What is the best biceps exercise?

There is no single best one. In Mitta’s library, the highest rated biceps exercises are the Bayesian cable curl, cable curl, cable preacher curl and dumbbell preacher curl. Pick the one that suits your equipment and feels best.

Can I train my biceps at home?

Yes. Exercises that need little more than dumbbells or your body weight include the dumbbell preacher curl, incline dumbbell curl, concentration curl and dumbbell curl.

How many biceps exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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