The biceps

The biceps does more than bend the elbow. It also supinates the forearm, and combining both is what loads it fully.

Biceps — Forearms

PrimarySecondaryNot worked

What it is

Biceps brachii has two heads crossing both shoulder and elbow. It flexes the elbow, supinates the forearm — turning the palm up — and assists shoulder flexion. Brachialis, underneath, flexes the elbow whatever the hand position; it pushes the biceps up and adds arm thickness.

How to load it

Eight to fifteen sets a week is enough, given every pull you do adds more. Vary shoulder position: incline curls for the stretched position, preacher curls for the short one. Hammer curls, neutral grip, target brachialis and brachioradialis.

The recurring mistake

Heaving the weight with the lower back. If the torso moves, the set is over — what follows no longer trains the biceps.

All 20 exercises in the catalogue

Names are the ones the app uses.

Barbell · 4

Barbell Curl
Barbell Drag Curl
Barbell Prone Incline Curl
EZ Barbell Biceps Curl

Dumbbell · 13

Dumbbell Alternate Biceps Curl
Dumbbell Alternate Seated Biceps Curl
Dumbbell Biceps Curl
Dumbbell Concentration Curl
Dumbbell Cross Body Hammer Curl
Dumbbell Incline Biceps Curl
Dumbbell Incline Curl
Dumbbell Incline Hammer Curl
Dumbbell One Arm Zottman Preacher Curl
Dumbbell Preacher Curl Over Exercise Ball
Dumbbell Prone Incline Curl
Dumbbell Seated Preacher Curl
Lying Supine Dumbbell Curl

Cable · 2

Cable One Arm Curl
Cable Standing Inner Curl

Lever machine · 1

Lever Preacher Curl