Anatomy
The biceps originates from the coracoid process and supraglenoid tubercle of the scapula and inserts on the radius. Because it crosses both the elbow and shoulder joint, position affects which head is emphasised.
Function
Elbow flexion, forearm supination
Min Sets/Week
6
Optimal Range
6–14
Max Sets/Week
14
Best Biceps Exercises
Chin-Up
Intermediate Compound 3–4 × 6–10
Barbell Curl
Beginner Isolation 3 × 8–12
EZ-Bar Curl
Beginner Isolation 3 × 8–12
Dumbbell Curl
Beginner Isolation 3 × 10–15
Hammer Curl
Beginner Isolation 3 × 10–15
Incline Dumbbell Curl
Intermediate Isolation 3 × 10–12
Concentration Curl
Beginner Isolation 3 × 12–15
Preacher Curl
Intermediate Isolation 3 × 10–12
Cable Curl
Beginner Isolation 3 × 12–15
Rope Hammer Curl
Beginner Isolation 3 × 12–15
Cross-Body Hammer Curl
Beginner Isolation 3 × 10–15
Zottman Curl
Intermediate Isolation 3 × 10–12
Compound Exercises
Isolation Exercises
Training Tips
- Include both supinated curls (for the bicep belly) and neutral grip curls (for the brachialis).
- Pull exercises already train the biceps — direct curling volume does not need to be excessive.
- Full range of motion — do not cut the extension short at the bottom.
Where biceps fits in a workout split
You can train biceps in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train biceps?
Most people benefit from training biceps 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for biceps?
6–14 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for biceps?
The best exercise depends on your equipment and goals. For overall development, barbell curl is typically one of the most effective choices.