Biceps Exercises and Muscle Guide
The biceps help bend the elbow and assist with forearm rotation and pulling. This guide focuses on movements with a clear primary or secondary match in the ChunkItUp muscle map, rather than every exercise that uses the area indirectly.
Where beginners should start
Combine curl variations with manageable rows or assisted pull-ups.
Choose a version that lets you repeat the same range and alignment. Add repetitions first, then increase load, range, or leverage one step at a time.
How to program this muscle group
Start with the most coordinated compound movement while fresh, then use simpler exercises for additional practice. Spread hard sets across the week when one session makes technique or recovery deteriorate.
Exercise selection should fit your equipment, current range of motion, and goal. Stop or modify a movement if it causes sharp pain rather than normal muscular effort.
Detailed biceps exercise guides
Each listed page includes setup, execution, mistakes, cues, easier options, harder options, and programming guidance.
- Butterfly Pull-up
Advanced · Pull
Primary: latissimus dorsi, rectus abdominis
- Assisted Pull-up
Beginner · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head
- Band-Assisted Pull-up
Beginner · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head
- Negative Pull-up
Beginner · Pull
Primary: latissimus dorsi, trapezius
- Squat
Beginner · Compound
Primary: rectus femoris, vastus lateralis, vastus medialis
- Stationary Lunges
Beginner · Lower Body
Primary: rectus femoris, vastus lateralis, vastus medialis
- Half Lay Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Weighted Front Lever
Expert · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Barbell Squat
Intermediate · Compound
Primary: rectus femoris, vastus lateralis, vastus medialis
- Deficit Lunges
Intermediate · Lower Body
Primary: rectus femoris, vastus lateralis, vastus medialis
- Front Lever with Bands
Intermediate · Calisthenics
Primary: latissimus dorsi, rectus abdominis, deltoid posterior head
- Pull-up
Intermediate · Pull
Primary: latissimus dorsi, biceps brachii long head, biceps brachii short head