“Biceps are like ornaments on a Christmas tree.” – Ed Coan


In human anatomy, the biceps, also biceps brachii (/ˈbsɛps ˈbrki./), is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the elbow where it flexes the forearm and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out (flexion).

Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.

Exercise 1: Barbell Curl

Exercise 2: Incline Dumbbell Curl

Exercise 3: Standing Biceps Cable Curl

Exercise 4: Reverse-Grip Bent-Over Row

Exercise 5: Concentration Curl