Exercise Library · Biceps brachii, brachialis
Best Biceps Exercises
The biceps (biceps brachii, brachialis) are the front-of-arm muscles that flex the elbow and supinate the forearm. Below are 5 exercises worth building a program around — 0 compound movements to load heavy, and 5 isolation movements to add volume without burning out.
Every biceps exercise, with sets and reps
| Exercise | Type | Equipment | Sets | Reps |
|---|---|---|---|---|
| Barbell Curl | Isolation | Barbell | 3 | 8–12 |
| Dumbbell Hammer Curl | Isolation | Dumbbell | 3 | 10–12 |
| Incline Dumbbell Curl | Isolation | Dumbbell | 3 | 10–12 |
| Cable Curl | Isolation | Cable | 3 | 12–15 |
| Preacher Curl | Isolation | Machine | 3 | 10–12 |
How many biceps sets per week?
Aim for 8–16 hard sets per week, spread across two sessions rather than one. Training a muscle twice a week beats once for growth at matched volume, and splitting the work keeps set quality higher than grinding it all out in a single session. Rows and pulldowns already hit the biceps, so direct work can stay lower.
Splits that train biceps
Full Body
1× per week · 3 days totalHit everything, every session.
Upper / Lower
2× per week · 4 days totalThe best all-around balance.
Push / Pull / Legs
2× per week · 6 days totalThe most popular split for a reason.
Bro Split
1× per week · 5 days totalOne muscle, all the volume.
Common questions
How often should I train biceps?
About twice a week. That frequency lets you accumulate 8–16 quality sets without any one session running so long that the last sets turn into junk volume.
Which biceps exercise should I start with?
Start with Barbell Curl, and treat the rest as accessory volume once the main lifts of the day are done.
What rep range builds the most muscle?
Anywhere from 6 to 20 reps works as long as you finish sets close to failure — roughly 1–3 reps left in reserve. Keep heavier compounds at the low end of that range and isolation work at the high end, where the joints tolerate it better.