Train Biceps: exercises and the muscles they work

Exercises for Biceps

• 21s

  21s is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Barbell Curl

  Barbell Curl is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Bayesian Cable Curl

  Bayesian Cable Curl is an exercise using machine in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Curl

  Cable Curl is an exercise using machine in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Hammer Curl (Rope)

  Cable Hammer Curl (Rope) is an exercise using machine in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Concentration Curl

  Concentration Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Curl

  Curl is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Drag Curl

  Drag Curl is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dumbbell Curl

  Dumbbell Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• EZ-Bar Curl

  EZ-Bar Curl is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hammer Curl

  Hammer Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Incline Dumbbell Curl

  Incline Dumbbell Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Preacher Curl

  Preacher Curl is an exercise using barbell in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Spider Curl

  Spider Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Zottman Curl

  Zottman Curl is an exercise using dumbbell in the isolation pattern. It trains biceps as the primary mover. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Arm-Over-Arm Sled Pull

  Arm-Over-Arm Sled Pull is an exercise using functional in the loaded carry pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Atlas Stone Over Bar

  Atlas Stone Over Bar is an exercise using functional in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Atlas Stones

  Atlas Stones is an exercise using functional in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Australian Pull-Up

  Australian Pull-Up is an exercise using bodyweight in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Barbell Row

  Barbell Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Upright Row

  Cable Upright Row is an exercise using machine in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is traps. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported Machine Row

  Chest-Supported Machine Row is an exercise using machine in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported T-Bar Row

  Chest-Supported T-Bar Row is an exercise using machine in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chin-Up

  Chin-Up is an exercise using bodyweight in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conan's Wheel

  Conan's Wheel is an exercise using functional in the loaded carry pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, shoulders and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Lat Pulldown

  Lat Pulldown is an exercise using machine in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Meadows Row

  Meadows Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Neutral-Grip Pull-Up

  Neutral-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include biceps, forearms and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pendlay Row

  Pendlay Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Curl

  Reverse Curl is an exercise using barbell in the isolation pattern. Biceps works as a supporting mover here; the primary target is forearms. Supporting muscles include biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse-Grip Lat Pulldown

  Reverse-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ring Row

  Ring Row is an exercise using bodyweight in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Row

  Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rowing (Erg)

  Rowing (Erg) is an exercise using machine in the isolation pattern. Biceps works as a supporting mover here; the primary target is other. Supporting muscles include back, biceps, lats and quadriceps. In Ironstead you track duration and distance. Default rest: about 2 minutes.

• Sandbag to Shoulder

  Sandbag to Shoulder is an exercise using functional in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Seal Row

  Seal Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Seated Cable Row

  Seated Cable Row is an exercise using machine in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Cable Row

  Single-Arm Cable Row is an exercise using machine in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Dumbbell Row

  Single-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Lat Pulldown

  Single-Arm Lat Pulldown is an exercise using machine in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch

  Snatch is an exercise using barbell in the vertical push pattern. Biceps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, biceps, glutes, hamstrings, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Stone to Shoulder

  Stone to Shoulder is an exercise using functional in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• T-Bar Row

  T-Bar Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Towel Pull-Up

  Towel Pull-Up is an exercise using bodyweight in the isolation pattern. Biceps works as a supporting mover here; the primary target is forearms. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Two-Arm Dumbbell Row

  Two-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Upright Row

  Upright Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is traps. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Weighted Pull-Up

  Weighted Pull-Up is an exercise using bodyweight in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back and biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Lat Pulldown

  Wide-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. Biceps works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Y-Raise

  Y-Raise is an exercise using dumbbell in the isolation pattern. Biceps works as a supporting mover here; the primary target is shoulders. Supporting muscles include biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Yates Row

  Yates Row is an exercise using barbell in the horizontal pull pattern. Biceps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Zercher Carry

  Zercher Carry is an exercise using barbell in the loaded carry pattern. Biceps works as a supporting mover here; the primary target is abs. Supporting muscles include back, biceps and forearms. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

Equipment

Biceps can be trained with different equipment:

• Barbell exercises
• Bodyweight exercises
• Dumbbell exercises
• Functional exercises
• Machine exercises