Bicep Exercises: 55 Exercises for Bigger Arms

The biceps brachii — along with the brachialis and brachioradialis — are responsible for elbow flexion and forearm supination. Bigger biceps don't just look good; they improve pulling strength in rows, pull-ups, and deadlifts. The key to bicep development is variety: different grips (supinated, neutral, pronated) and angles (incline, preacher, standing) emphasize different parts of the muscle. Our library covers classic curls with barbells and dumbbells, cable curls for constant tension, and hammer curls to target the brachialis. Beginners can start with standing dumbbell curls, while advanced lifters can use techniques like 21s and spider curls. MySetPlan programs these movements with the right volume and intensity to maximize arm growth without overtraining your elbows.