Biceps

Two-headed elbow flexor on the front of the upper arm. Form variations dramatically shift which head bears load.

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Exercises that hit the underneath biceps.

Outer biceps
7
Long head - recruited more with elbows behind the body.
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Inner biceps
8
Short head - recruited more with elbows in front of the body.
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Underneath biceps
2
Brachialis - pushes the bicep up. Loves neutral grip.
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Forearm peak
1
Brachioradialis - recruited with pronated or hammer grip.
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Exercises

2 that hit underneath biceps directly.

Showing only exercises whose primary-muscle parts include the underneath biceps. Show all 24.

Hammer Curl

A thick squeeze in the middle of the upper arm and a strong pull through the top of the forearm.

Underneath bicepsForearm peak

Chin-up

Even split between hard bicep contraction and lat squeeze under the armpit.

Outer bicepsInner bicepsUnderneath biceps