Exercise library
Biceps exercises
10 biceps exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Showing Dumbbell exercises onlyClear
Biceps Curl (Single Arm)
Arms (Biceps) · Dumbbell
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
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Hammer Preacher Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Incline Dumbbell Curl
Arms (Biceps) · Dumbbell
Preacher Curl (Single Arm)
Arms (Biceps) · Dumbbell
Spider Curl
Arms (Biceps) · Dumbbell
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.
12 to 20 sets / week6 to 15 reps1 to 3 RIR