Biceps Exercises

A list of the default weightlifting biceps exercises included pre-configured targeting the inner and outer heads of the biceps muscle group.

Bicep Muscle Groups

Training the biceps involves targeting its two heads - the inner and outer - of the biceps brachii. Found on the front of the upper arm, this thick muscle group is essential for contracting the elbow joint.

The inner head is closest to the body and is the largest head. The outer head is located on the outside of the arm.

To maximize growth and symmetry, when you design or choose a bicep workout, it should target these two muscle groups. Not to worry most of the exercises will hit both heads.

Biceps Muscles Full
Full Biceps
Inner Head Biceps Muscles
Inner Head Biceps
Outer Head Biceps Muscles
Outer Head Biceps
Exercise Primary Muscle Group Secondary Muscle Group Equipment Grip Grip Number
Standing Barbell Bicep Curls Biceps Full Biceps Barbell Under Two Handed
Close Grip Bicep Curls Biceps Full Biceps Ez Curl Barbell Under Two Handed
Barbell Preacher Curls Biceps Full Biceps Ez Curl Barbell Under Two Handed
Dumbbell Preacher Curls Biceps Full Biceps Dumbbell Under Single Handed
Plate Loaded Preacher Curls Biceps Full Biceps Plate Machine Under Two Handed
Plate Loaded Preacher Curls Biceps Full Biceps Plate Machine Under Two Handed
Machine Bicep Curls Biceps Full Biceps Pin Machine Under Two Handed
Plate Machine Bicep Curls Biceps Full Biceps Plate Machine Under Two Handed
Dumbbell Bicep Curls Biceps Full Biceps Dumbbell Rotating Single Handed
Chin Ups Shoulders Forward Biceps Full Biceps Assisted/Weighted Machine Under Two Handed
Concentration Curls Biceps Full Biceps Dumbbell Under Single Handed
Hammer Curls Biceps Full Biceps Dumbbell Hammer Single Handed
Wide Grip Barbell Curls Biceps Inner Head Barbell Under Single Handed

Don't see an exercise you want to track? With our exercise confirguration feature you can create your own. Read More