Biceps exercises

Almost everything here is a curl variation: the grip, the arm angle and the equipment change. Incline, hammer, concentration and cable curls work the same muscle with the peak tension in different places.

The biceps is the muscle that takes the most indirect work across a week: every row and pulldown adds sets to it. That is why the default target is low — direct work is there to top up, not to carry the load alone.

133 exercises in the catalogue, across 12 types of equipment. In a new week, the default target for this group is 4 sets.

How the volume counts

Each set counts in full for the exercise’s primary muscle and for the secondary one where there is one. A set of bench press counts for chest and for triceps — the same rule the app’s weekly volume panel and the public calculator use, and the reason a muscle’s total can exceed the number of sets you actually performed.

By equipment

The names are the catalogue’s own, in English, exactly as the app shows them.

Dumbbells (55)

  • Bench Braced Flat Curl
  • Bench Braced Hammer Flat Curl
  • Bench Braced Hammer Incline Curl
  • Bench Braced Incline Curl
  • Bench Braced Reverse Flat Curl
  • Bench Braced Reverse Incline Curl
  • Bench Braced Rolling Curl
  • Bench Wrist Curl
  • Bench Wrist Extension
  • Concentration Curl
  • Curl
  • Drag Curl
  • Farmer Walk
  • Hammer Curl
  • Incline Curl
  • Incline Hammer Curl
  • Incline Reverse Curl
  • Incline Twisting Curl
  • Incline Zottman Curl
  • Laying Curl
  • Preacher Curl
  • Reverse Curl
  • Seated Curl
  • Seated Hammer Curl
  • Seated Reverse Curl
  • Seated Single Arm Curl
  • Seated Single Arm Hammer Curl
  • Seated Single Arm Reverse Curl
  • Seated Zottman Curl
  • Single Arm Bench Braced Flat Curl
  • Single Arm Bench Braced Hammer Flat Curl
  • Single Arm Bench Braced Hammer Incline Curl
  • Single Arm Bench Braced Incline Curl
  • Single Arm Bench Braced Reverse Flat Curl
  • Single Arm Bench Braced Reverse Incline Curl
  • Single Arm Bench Wrist Curl
  • Single Arm Bench Wrist Extension
  • Single Arm Hammer Curl
  • Single Arm Incline Curl
  • Single Arm Incline Hammer Curl
  • Single Arm Incline Reverse Curl
  • Single Arm Incline Twisting Curl
  • Single Arm Preacher Curl
  • Single Arm Seated Hammer Curl
  • Single Arm Spider Curl
  • Spider Curl
  • Standing Single Arm Curl
  • Standing Single Arm Hammer Curl
  • Standing Single Arm Reverse Curl
  • Standing Single Arm Twisting Curl
  • Twisting Curl
  • Wrist Curl
  • Wrist Extension
  • Wrist Supinations Pronations
  • Zottman Curl

Cables (23)

  • Bar Curl
  • Bar Reverse Grip Curl
  • Bayesian Curl
  • Braced Wrist Curl
  • Braced Wrist Extension
  • Hammer Bayesian Curl
  • High Bayesian Curl
  • High Single Arm Hammer Bayesian Curl
  • High Single Arm Hammer Rolling Curl
  • High Single Arm Reverse Bayesian Curl
  • High Single Arm Reverse Rolling Curl
  • High Single Arm Rolling Curl
  • Reverse Bayesian Curl
  • Rope Hammer Curl
  • Seated Bayesian Curl
  • Seated Bayesian Hammer Curl
  • Seated Bayesian Reverse Curl
  • Single Arm Bayesian Curl
  • Single Arm Hammer Curl
  • Single Arm Reverse Curl
  • Twisting Curl
  • Wrist Curl
  • Wrist Extension

Kettlebells (16)

  • Bench Wrist Curl
  • Bench Wrist Extension
  • Concentration Curl
  • Curl
  • Drag Curl
  • Farmers Carry
  • Farmers March
  • Goblet Curl
  • Preacher Curl
  • Reverse Curl
  • Single Arm Curl
  • Single Arm Farmers March
  • Single Arm Reverse Curl
  • Walking Farmers March
  • Wrist Curl
  • Wrist Extension

Barbell (10)

  • Behind The Back Wrist Curl
  • Curl
  • Drag Curl
  • EZ Bar Preacher Curl
  • EZ Bar Reverse Preacher Curl
  • Landmine Bicep Curl
  • Landmine Concentration Curl
  • Reverse Curl
  • Wrist Curl
  • Wrist Extension

Band (8)

  • Bayesian Curl
  • Bayesian Hammer Curl
  • Bayesian Reverse Curl
  • Curl
  • High Curl
  • High Hammer Curl
  • High Reverse Curl
  • Reverse Curl

Plate (7)

  • Bicep Curl
  • Curl To Overhead Press
  • Pinch Grip Farmer's Carry
  • Pinch Grip Row
  • Pinch Grip Side Bend
  • Squat Hold Curl
  • Weighted Dead Hang

Bodyweight (5)

  • Close Grip Inverted Curl
  • Concentration Curl
  • Dead Hang
  • Inverted Curl
  • Ring Curl

Machine (3)

  • Bicep Curl
  • Seated Plate Loaded Preacher Curl
  • Standing Plate Loaded Preacher Curl

TRX (3)

  • Curl
  • Hammer Curl
  • Reverse Curl

Bosu-Ball (1)

  • Curl

Smith-Machine (1)

  • Drag Curl

Vitruvian (1)

  • Hammer Curl

Keep reading

Open the calculator

Weekly volume calculator: sets per muscle group

Pick the week’s exercises, set the sets and see how many sets each muscle receives — no account needed.

Read the guide

How many sets per muscle per week

The most cited range is 10 to 20 effective sets per muscle per week. Where to start, how to climb inside a block, and what actually counts as a set.

Chest exercisesBack exercisesLeg exercisesShoulder exercisesTriceps exercisesAb exercisesTraining volume
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