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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 inner biceps.

Exercises

8 that hit inner biceps directly.

Showing only exercises whose primary-muscle parts include the inner 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

Concentration Curl

A sharp, isolated squeeze right in the belly of the inner bicep.

Inner biceps
2v
Low2/10

Spider Curl

Hard peak contraction at the top, no help from the shoulders or back.

Inner biceps
2v
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

Preacher Curl

Sharp tension across the inner-lower bicep at the bottom of the rep.

Inner 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 - Inner biceps
Not coveredCovered