Muscle group
Biceps Exercises
The biceps bend the elbow and turn the palm up, and they assist on every pulling movement you do. That assistance is real training volume, which is why rows and chin-ups build arms even when you never curl.
Curls still add something pulling does not: they load the biceps as the prime mover rather than a helper. Vary the elbow position — in front of you, beside you, behind you — because that changes which head does the work. 8–16 sets a week including what your back work contributes.
28 biceps exercises in Gym Journal
0 compound and 28 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Alternate Hammer Curlalso Forearms | Dumbbell | isolation | 10–15 |
| Alternate Incline Dumbbell Curl | Dumbbell | isolation | 10–15 |
| Band Bicep Curlalso Forearms | Other | isolation | 12–20 |
| Barbell Bicep Curl | Barbell | isolation | 10–15 |
| Bayesian Cable Curl | Cable | isolation | 10–15 |
| Cable Concentration Curlalso Forearms | Cable | isolation | 10–15 |
| Cable Hammer Curls - Ropealso Forearms | Cable | isolation | 10–15 |
| Cable Preacher Curl | Cable | isolation | 10–15 |
| Close-Grip EZ Bar Curl | Barbell | isolation | 10–15 |
| Close-Grip Standing Barbell Curl | Barbell | isolation | 10–15 |
| Concentration Curl | Dumbbell | isolation | 10–15 |
| Cross Body Hammer Curlalso Forearms | Dumbbell | isolation | 10–15 |
| Drag Curl | Barbell | isolation | 10–15 |
| Dumbbell Alternate Bicep Curl | Dumbbell | isolation | 10–15 |
| Dumbbell Bicep Curl | Dumbbell | isolation | 10–15 |
| EZ Bar Curl | Barbell | isolation | 10–15 |
| Hammer Curlalso Forearms | Dumbbell | isolation | 10–15 |
| High Cable Curl | Cable | isolation | 10–15 |
| Incline Dumbbell Curl | Dumbbell | isolation | 10–15 |
| Machine Bicep Curlalso Forearms | Machine | isolation | 10–15 |
| Machine Preacher Curlalso Forearms | Machine | isolation | 8–12 |
| Preacher Curls | Barbell | isolation | 10–15 |
| Seated Dumbbell Curl | Dumbbell | isolation | 10–15 |
| Single Arm Cable Curl | Cable | isolation | 10–15 |
| Spider Curl | Dumbbell | isolation | 10–15 |
| Standing Cable Curl | Cable | isolation | 10–15 |
| Wide Grip Barbell Curl | Barbell | isolation | 10–15 |
| Zottman Curlalso Forearms | Dumbbell | isolation | 8–12 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.