Ranking

Best biceps exercises

Exercises where biceps are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Bayesian cable curl, start positionBayesian cable curlElbow flexionCable
    Growth
    5.0 2 sources
  2. 2Incline dumbbell curl, start positionIncline dumbbell curlElbow flexionDumbbells
    Growth
    4.3 3 sources
  3. 3Dumbbell preacher curl, start positionDumbbell preacher curlElbow flexionDumbbells
    Growth
    5.0 1 source
  4. 4Preacher hammer curl, start positionPreacher hammer curlElbow flexionDumbbells
    Growth
    5.0 1 source
  5. 5Dumbbell concentration curl, start positionDumbbell concentration curlElbow flexionDumbbells
    Growth
    4.0 2 sources
  6. 6Chin-up, start positionChin-upVertical pullPull-up bar
    Growth
    3.7 3 sources
  7. 7Cable curl, start positionCable curlElbow flexionCable
    Growth
    4.0 1 source
  8. 8EZ-bar curl, start positionEZ-bar curlElbow flexionEZ bar
    Growth
    4.0 1 source
  9. 9Lying dumbbell curl, start positionLying dumbbell curlElbow flexionDumbbells
    Growth
    4.0 1 source
  10. 10Standing dumbbell curl, start positionStanding dumbbell curlElbow flexionDumbbells
    Growth
    4.0 1 source
  11. 11Dumbbell hammer curl, start positionDumbbell hammer curlElbow flexionDumbbells
    Growth
    3.5 2 sources
  12. 12Machine preacher curl, start positionMachine preacher curlElbow flexionPreacher curl machine
    Growth
    3.5 2 sources
  13. 13Reverse Zottman curl, start positionReverse Zottman curlElbow flexionDumbbells
    Growth
    3.5 2 sources
  14. 14Barbell curl, start positionBarbell curlElbow flexionBarbell
    Growth
    3.0 1 source
    Worth the fatigue
    5.0 1 source
  15. 15Drag curl, start positionDrag curlElbow flexionBarbell
    Growth
    2.0 1 source
  16. 16Spider curl, start positionSpider curlElbow flexionEZ bar
    Growth
    2.0 1 source
  17. 17Vertical-arm preacher curl, start positionVertical-arm preacher curlElbow flexionDumbbells
    Growth
    2.0 1 source
  18. 18BOSU ball curlElbow flexionBOSU ball, Dumbbells
    Growth
    1.0 1 source
  19. 19Waiter curl, start positionWaiter curlElbow flexionDumbbells
    Growth
    1.0 1 source

Not rated yet