Biceps Exercises
57
Data Source
2.5M+ Verified Lifts
Barbell Curl
Barbell
Biceps, Forearms
Bench Pull
Flat Bench, Barbell, Dumbbells
Shoulders (Deltoids), Biceps
Bent Over Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Bent Over Row
Barbell
Shoulders (Deltoids), Biceps
Cable Bicep Curl
Cable Machine, Straight or EZ Curl Bar
Biceps, Brachialis
Cable Fly
Cable Machine, D-handle Grips
Biceps, Anterior Deltoid
Cable Hammer Curl
Cable machine, Rope handle
Biceps, Forearms
Cable Upright Row
Cable Machine
Shoulders (Deltoids), Biceps
Cheat Curl
Barbell
Shoulders (Deltoids), Biceps
Chest Supported Dumbbell Row
Incline Bench, Dumbbells
Biceps, Latissimus Dorsi
Chin Ups
Pull-Up Bar
Biceps, Forearms
Clap Pull Up
Pull-Up Bar
Shoulders (Deltoids), Biceps
Close Grip Lat Pulldown
Lat Pulldown Machine
Biceps, Latissimus Dorsi
Dumbbell Bench Pull
Adjustable bench, Dumbbells
Biceps, Forearms
Dumbbell Concentration Curl
Dumbbell, Bench
Biceps, Forearms
Dumbbell Curl
Dumbbells
Biceps, Forearms
Dumbbell Fly
Dumbbells, Flat Bench
Biceps, Anterior Deltoid
Dumbbell High Pull
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Reverse Curl
Dumbbells
Biceps, Forearms
Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Upright Row
Dumbbells
Shoulders (Deltoids), Biceps
EZ Bar Curl
EZ Bar
Biceps, Brachialis
Hammer Curl
Dumbbells
Biceps, Forearms
Incline Cable Curl
Incline Bench, Cable Machine, Straight Bar or EZ-Curl Bar
Biceps, Forearms
Incline Dumbbell Curl
Incline Bench, Dumbbells
Biceps, Forearms
Incline Hammer Curl
Incline Bench, Dumbbells
Biceps, Forearms
Inverted Row
Barbell, Smith Machine
Biceps, Forearms
Lat Pulldown
Lat Pulldown Machine
Biceps, Latissimus Dorsi
Lying Cable Curl
Cable Machine, Flat Bench, Straight Bar or EZ Bar
Biceps, Forearms
Machine Bicep Curl
Bicep Curl Machine
Biceps, Forearms
Machine Chest Fly
Chest Fly Machine
Biceps, Anterior Deltoid
Machine Row
Rowing Machine
Biceps, Latissimus Dorsi
Meadows Row
Barbell, Landmine Attachment (optional)
Biceps, Forearms
Muscle Ups
Pull-up Bar
Shoulders (Deltoids), Triceps
Neutral Grip Pull Ups
Pull-Up Bar with Parallel Grips
Biceps, Forearms
One Arm Cable Bicep Curl
Cable Machine, Single Handle Attachment
Biceps, Forearms
One Arm Dumbbell Preacher Curl
Dumbbell, Preacher Bench
Biceps, Forearms
One Arm Lat Pulldown
Lat Pulldown Machine, Single Handle Attachment
Biceps, Latissimus Dorsi
One Arm Pull Ups
Pull-up Bar
Shoulders (Deltoids), Biceps
One Arm Pulldown
Cable Pulley Machine
Biceps, Forearms
One Arm Seated Cable Row
Cable machine with a single handle attachment
Shoulders (Deltoids), Biceps
Overhead Cable Curl
Cable Machine, Straight or EZ-Curl Bar
Biceps, Forearms
Pendlay Row
Barbell, Weight plates
Shoulders (Deltoids), Biceps
Preacher Curl
Preacher Bench, Barbell or Dumbbells
Biceps, Forearms
Pull Ups
Pull-Up Bar
Shoulders (Deltoids), Biceps
Reverse Barbell Curl
Barbell
Biceps, Forearms
Reverse Grip Bench Press
Barbell, Flat Bench
Triceps, Biceps
Reverse Grip Lat Pulldown
Lat Pulldown Machine
Biceps, Forearms
Seated Cable Row
Cable Machine
Biceps, Forearms
Seated Dumbbell Curl
Dumbbells, Bench
Biceps, Forearms
Spider Curl
Incline Bench, Dumbbells or Barbell
Biceps, Forearms
Strict Curl
Barbell, Dumbbells
Biceps, Forearms
T Bar Row
Barbell, T Bar Row Station (optional)
Biceps, Core
Upright Row
Barbell, Dumbbells
Shoulders (Deltoids), Biceps
Yates Row
Barbell
Biceps, Forearms
Zercher Deadlift
Barbell
Biceps, Forearms
Zottman Curl
Dumbbells
Biceps, Forearms
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Biceps Strength Standards
How strong should your biceps exercises be? This page shows strength standards for all 57 biceps exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.