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Exercises for Your Biceps

The following exercises show examples of moves that target the biceps muscles.  The most common biceps exercises include the basic biceps curl, but there are a number of variations that allow you to work your biceps in different ways.  Click on the pictures and hyperlinks to view detailed instructions or to see a larger picture. 

To work these exercises into a routine:  

  • Beginners:  Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
  • Inter/Adv:  Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets

Use enough weight that you can only complete the desired number of reps.

Biceps Curls
The biceps curl is the most common exercise for the biceps.  To perform a basic curl, hold weights with palms facing out, elbows next to the body.  Bend the elbows and curl the weights toward the shoulders without moving the elbows.  Lower and repeat.
Concentration and Preacher Curls
The concentration curl and the preacher curl are variations on traditional curls.  By placing your arms at an angle, you'll work the biceps in a different way and add new level of intensity to the exercise. 
Hammer Curls
Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls.  Turning the hands makes this move challenging; you may need lighter weights.   

Barbell Curls


Concentration Curls
bicepconc2.jpg (19746 bytes)


Hammer Curls
bicephammer1.jpg (9634 bytes) bicephammer2.jpg (8932 bytes)
Dumbbell Curls
Incline Bicep Curls
Hammer Curls - One Leg
Cross-Body Curl with Bands
Preacher Curls

Best Body Series

Related Video
Quick and Effective Workout for Toning your Biceps

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