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 inner biceps.
Outer biceps
7Long head - recruited more with elbows behind the body.
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Inner biceps
8Short head - recruited more with elbows in front of the body.
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Underneath biceps
2Brachialis - pushes the bicep up. Loves neutral grip.
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Forearm peak
1Brachioradialis - recruited with pronated or hammer grip.
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Exercises
8 that hit inner biceps directly.
Showing only exercises whose primary-muscle parts include the inner biceps. Show all 24.
Barbell Curl
A stretching pull on the front of the upper arm in the bottom third, then a hard squeeze at the top.
Dumbbell Curl
Tension shifts from outer bicep at the bottom to a peak squeeze on the inner bicep at the top.
Concentration Curl
A sharp, isolated squeeze right in the belly of the inner bicep.
Spider Curl
Hard peak contraction at the top, no help from the shoulders or back.
Cable Curl
Tension that never lets up - bottom, middle, and top all loaded.
EZ-bar Curl
Same as a barbell curl, with happier wrists.
Preacher Curl
Sharp tension across the inner-lower bicep at the bottom of the rep.
Chin-up
Even split between hard bicep contraction and lat squeeze under the armpit.
- Biceps
- Biceps - Inner biceps