Muscle Atlas
Biceps
Biceps brachii
The biceps brachii has long and short heads. Other elbow flexors such as brachialis and brachioradialis also contribute.
Grip and shoulder position can shift loading, but do not replace progressive overload.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Barbell Curl
Barbell
Established
Isolation exercises
Incline Dumbbell Curl
Dumbbells · Bench
Well supported
Classic exercises
Hammer Curl
Dumbbells
Well supported
Bodybuilding Classics
Reverse-Grip Pulldown
Cable
Bodybuilding Classic
Classic exercises
Pull-Up
Bodyweight · Pull-up bar
Established
Classic exercises
Lat Pulldown
Cable
Established
Classic exercises
Chest-Supported Row
Dumbbells · Bench
Well supported
Classic exercises
Barbell Row
Barbell
Established
Classic exercises
Dumbbell Curl
Dumbbells
Established
Classic exercises
EZ-Bar Curl
Barbell
Established
Isolation exercises
Bayesian Cable Curl
Cable
Well supported
Bodybuilding Classics
Drag Curl
Barbell
Bodybuilding Classic
Classic exercises
Preacher Curl
Barbell · Bench
Well supported
Isolation exercises
Concentration Curl
Dumbbells
Well supported
Bodybuilding Classics
Spider Curl
Dumbbells · Bench
Bodybuilding Classic
Classic exercises
Reverse Barbell Curl
Barbell
Well supported
Bodybuilding Classics
Zottman Curl
Dumbbells
Bodybuilding Classic
Classic exercises
Chin-Up
Bodyweight · Pull-up bar
Established
Classic exercises
Neutral-Grip Lat Pulldown
Cable
Well supported
Classic exercises
One-Arm Dumbbell Row
Dumbbells · Bench
Established
Bodybuilding Classics
T-Bar Row
Barbell
Bodybuilding Classic
Classic exercises
Seated Cable Row
Cable
Established
Classic exercises
Machine Row
Machine
Well supported
Bodybuilding Classics
Seal Row
Barbell · Bench
Bodybuilding Classic
Bodybuilding Classics
Meadows Row
Barbell
Bodybuilding Classic
Classic exercises
Inverted Row
Bodyweight · Pull-up bar
Established
Bodybuilding Classics
Yates Row
Barbell
Bodybuilding Classic
Bodybuilding Classics
Pendlay Row
Barbell
Bodybuilding Classic
Bodybuilding Classics
One-Arm T-Bar Row
Barbell
Bodybuilding Classic
Bodybuilding Classics
Incline Hammer Curl
Dumbbells · Bench
Bodybuilding Classic
Bodybuilding Classics
One-Arm Preacher Curl
Dumbbells · Bench
Bodybuilding Classic
Classic exercises
Underhand Inverted Row
Bodyweight · Pull-up bar
Well supported
Bodybuilding Classics
Kroc Row
Dumbbells
Bodybuilding Classic