Its parts
The outer part of your arm. It works harder with your arm behind your body, as in the incline curl.
The inner part. It works harder with your arm in front, as in preacher and concentration curls.
Under the biceps. It works in every curl, especially with a neutral grip (hammer curls), and makes your arm thicker.
How to train it
- Keep your elbows still and close to your body: if they drift forward, your shoulders take over.
- Lift and lower under control, without swinging your torso.
- Pair a curl with your arm behind you (incline) and one with your arm in front (preacher or machine).
- Add hammer curls for your brachialis and forearms.
How many sets
Pull-ups and rows already work them, so 6–10 direct sets a week is usually enough.
Sample workout
One heavy curl, one with your arm stretched behind you, a hammer curl and one with your arm in front.
| Exercise | Sets | Reps |
|---|---|---|
| EZ-bar curl | 3 | 8–12 |
| Incline dumbbell curl | 3 | 10–12 |
| Hammer curl | 2 | 10–15 |
| Machine preacher curl | 2 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Momentum from your back lifts the weight, not your biceps. Lean against a wall or use the machine.
Straighten your arm fully at the bottom: the stretched part gives the most stimulus.
If you already do a lot of back work, more than 10–12 direct biceps sets rarely helps.
All 11 biceps exercises
FAQ
What's the best biceps exercise?
Incline dumbbell curls and preacher curls are very good; the EZ-bar curl is the easiest to progress on. Combine two of them.
Straight bar or EZ bar?
The EZ bar turns your wrists slightly and is usually more comfortable. If a straight bar doesn't bother you, either is fine.
How often should I train biceps?
Twice a week, with 3–5 sets each day. Back pulling counts too.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
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