Bicep exercises
31 exercises in GymVim train the biceps as their primary muscle. 27 are rated beginner, 4 intermediate and 0 advanced.
Exercises
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Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest, with video
Biceps · Dumbbell
Beginner
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Other muscles
- Glutes, 125 exercises
- Quads, 122 exercises
- Abs, 70 exercises
- Lats, 68 exercises
- Front Delts, 65 exercises
- Chest, 63 exercises
- Traps, 39 exercises
- Hamstrings, 38 exercises
- Triceps, 30 exercises
- Calves, 25 exercises
- Side Delts, 17 exercises
- Forearms, 16 exercises
- Upper Back, 13 exercises
- Rear Delts, 11 exercises
- Adductors, 9 exercises
- Lower Back, 8 exercises
About the biceps
The biceps brachii crosses both the elbow and the shoulder, running from two points on the shoulder blade down to the forearm. It bends the elbow and, distinctively, supinates the forearm, which is the motion of turning the palm upwards. Underneath it sits the brachialis, a pure elbow flexor, and along the outer forearm the brachioradialis, which contributes most when the palm faces inwards.
Because three muscles share the job, grip changes which one leads. A palms-up curl allows the biceps to work through both of its actions at once. A neutral or hammer grip shifts load to the brachioradialis and brachialis. Since the long head of the biceps also crosses the shoulder, arm position matters too: curling with the elbow behind the body lengthens it, while a preacher bench shortens it. All of this happens on top of the work the biceps already does in every pulling movement.
Good to know
- How many bicep exercises does GymVim have?
- 31 exercises train the biceps as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
- What equipment do bicep exercises need?
- The most common are dumbbell, barbell, cable machine, bodyweight. 2 of the 31 need no equipment at all.
- Are there beginner bicep exercises?
- Yes. 27 of the 31 are rated beginner, 4 intermediate and 0 advanced. The filters at the top of this page narrow the list to one level.