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Biceps

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

Filtered

Exercises that hit the outer biceps.

Exercises

7 that hit outer biceps directly.

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

Low2/10

Barbell Curl

A stretching pull on the front of the upper arm in the bottom third, then a hard squeeze at the top.

Outer bicepsInner biceps
4v
Low2/10

Dumbbell Curl

Tension shifts from outer bicep at the bottom to a peak squeeze on the inner bicep at the top.

Outer bicepsInner biceps
3v
Low2/10

Cable Curl

Tension that never lets up - bottom, middle, and top all loaded.

Outer bicepsInner biceps
3v
Low2/10

EZ-bar Curl

Same as a barbell curl, with happier wrists.

Outer bicepsInner biceps
2v
Low3/10

Incline Dumbbell Curl

A long, almost uncomfortable stretch on the outer bicep at the bottom.

Outer biceps
2v
Low3/10

Drag Curl

The outer (long head) of the bicep on fire - a totally different region than the curl you're used to.

Outer biceps
2v
Medium4/10

Chin-up

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

Outer bicepsInner bicepsUnderneath biceps
2v
Anterior
1 active group
  • Biceps
  • Biceps - Outer biceps
Not coveredCovered