Biceps exercises — at home and in the gym
The muscle at the front of your upper arm — it bends your elbow and helps you lift and carry things.
Which way is right for you?
Where will you exercise?
What do you have? (You can pick more than one)
Your experience?
✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Water Bottle / Bag Curl
Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
Seated Towel Curl
No weights needed — your own foot creates the resistance. Push harder with the foot to make it harder.
Resistance Band Curl
A cheap, light band you can use anywhere. The higher you pull, the harder it gets.
Dumbbell Curl
The best-known biceps exercise. Start with light dumbbells.
Hammer Curl
Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.
Cable Curl
Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.
Barbell Curl
Both arms together with a bar. The next step once you can do dumbbell curls with good form.