Muscles / Biceps
Biceps
Elbow flexors on the front of the upper arm. The brachialis sits under the biceps and contributes strongly in neutral-grip curls.
Anatomy on this page
Biceps brachii (long head)
Lateral peak head; more stretch with arms behind torso.
Biceps brachii (short head)
Medial head; emphasized with elbows forward.
Brachialis
Deep flexor; hammer and reverse grips load it well.
Primary exercises
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Barbell Curl | Barbell | Isolation | Beginner |
| Cable Curl | Cable | Isolation | Beginner |
| Hammer Curl | Dumbbell | Isolation | Beginner |
Also involves this group (secondary)
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Barbell Row | Barbell | Horizontal Pull | Intermediate |
| Lat Pulldown | Cable | Vertical Pull | Beginner |
| One-Arm Dumbbell Row | Dumbbell | Horizontal Pull | Beginner |
| Pull-Up | Bodyweight | Vertical Pull | Intermediate |
| Seated Cable Row | Cable | Horizontal Pull | Beginner |