Biceps exercises
22 biceps exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Barbell Curl
Arms (Biceps) · Barbell
Bayesian Cable Curl
Arms (Biceps) · Cable
Biceps Curl (Single Arm)
Arms (Biceps) · Dumbbell
Cable Curl
Arms (Biceps) · Cable
Cable Curl (Single Arm)
Arms (Biceps) · Cable
Cable Curl (Straight-Bar)
Arms (Biceps) · Cable
Cable Hammer Curl
Arms (Biceps, Brachialis) · Cable
Dumbbell Bicep Curl
Arms (Biceps) · Dumbbell
Dumbbell Concentration Curl
Arms (Biceps) · Dumbbell
Dumbbell Curl (Alternating)
Arms (Biceps) · Dumbbell
Dumbbell Curl (Single Arm)
Arms (Biceps) · Dumbbell
EZ-Bar Curl
Arms (Biceps) · Barbell
EZ-Bar Preacher Curl (Narrow Grip)
Arms (Biceps) · EZ Bar
EZ-Bar Preacher Curl (Wide Grip)
Arms (Biceps) · EZ Bar
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Hammer Preacher Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Incline Dumbbell Curl
Arms (Biceps) · Dumbbell
Overhead Cable Curl
Arms (Biceps) · Cable
Overhead Cable Curl (Single Arm)
Arms (Biceps) · Cable
Preacher Curl (Single Arm)
Arms (Biceps) · Dumbbell
Spider Curl
Arms (Biceps) · Dumbbell
Spider Curl EZ-Bar
Arms (Biceps) · EZ Bar
Programming biceps for hypertrophy
Aim for 12 to 20 working sets of biceps per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.