About biceps
The biceps brachii sits on the front of the upper arm. It bends the elbow and turns the palm up, so it works in every curl and assists every pull.
Choosing between these exercises
Curls come with barbells, dumbbells, cables and machines. A preacher bench or an incline bench changes where the muscle is stretched, a neutral (hammer) grip shifts work toward the brachialis, and the reverse-grip pulldown brings the back in as well. Machine and cable curls keep tension steady, which suits beginners.
At a glance
| Guides | 10 |
|---|---|
| Equipment | cables (3), dumbbells (3), barbell lifts (2), machines (2) |
| Levels | 5 beginner, 5 intermediate |
| Movement patterns | Elbow flexion (9), Vertical pull (1) |
| Most common supporting muscles | brachialis (9), forearm flexors (4), rear deltoids (1), rhomboids (1) |
Where to start
These guides are rated beginner level: Barbell biceps curl, Incline dumbbell curl, Standing cable biceps curl, Machine bicep curl and Machine preacher curl.
All 10 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Elbow flexion (9)
- Barbell biceps curl — Barbell, beginner; also works brachialis and forearm flexors
- Incline dumbbell curl — Dumbbell, beginner; also works brachialis and forearm flexors
- Machine bicep curl — Machines, beginner; also works brachialis
- Machine preacher curl — Machines, beginner; also works brachialis
- Standing cable biceps curl — Cable, beginner; also works brachialis and forearm flexors
- Barbell preacher curl — Barbell, intermediate; also works brachialis
- Cable single arm hammer curl — Cable, intermediate; also works brachialis
- Dumbbell concentration curl — Dumbbell, intermediate; also works brachialis
- Dumbbell curl — Dumbbell, intermediate; also works brachialis and forearm flexors
Vertical pull (1)
- Cable reverse grip lat pulldown — Cable, intermediate; also works rear deltoids and rhomboids
Common questions
How many biceps exercises does One Fitness Hub explain?
10 guides in the Workout Explorer train biceps as their main muscle, each with numbered steps, form cues and common mistakes. They cover cables, dumbbells, barbell lifts and machines.
Which biceps exercises are best for beginners?
5 of the 10 guides are rated beginner level, including Barbell biceps curl, Incline dumbbell curl, Standing cable biceps curl and Machine bicep curl. Read the steps and cues first, and start gently.
What equipment do I need for biceps exercises?
The guides use cables, dumbbells, barbell lifts and machines.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.