Biceps exercises.
17 exercises that put biceps first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for biceps?
Swole.fit plans 4 hard sets a week as the point where biceps starts to grow, 8 to 14 sets as the sweet spot for most lifters, and 18 as the most you can usually recover from. About 2 sets a week to keep what you built. Sets where biceps only helps count as half a set.
Compound biceps exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
Isolation biceps exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
- Barbell CurlBarbell
- Barbell Drag CurlBarbell, with shoulders
- Barbell Preacher CurlBarbell
- Cable Bicep CurlCable
- Cable Hammer CurlCable, with forearms
- Cable Preacher CurlCable
- Cable Rope CurlCable
- Dumbbell Bicep CurlDumbbell
- Dumbbell Concentration CurlDumbbell
- Dumbbell Hammer CurlDumbbell, with forearms
- Dumbbell Incline CurlDumbbell
- Dumbbell Preacher CurlDumbbell
- EZ Bar CurlKettlebell, band and specialty bar
- EZ Bar Preacher CurlKettlebell, band and specialty bar
- Machine Bicep CurlMachine
- Machine Preacher CurlMachine
Lifts where biceps helps
Each set of these counts as half a set toward your weekly total.
- Assisted Pull-Up
- Barbell Bent-Over Row
- Barbell Pendlay Row
- Barbell Upright Row
- Cable Row
- Cable Upright Row
- Chest Supported Dumbbell Row (Lat Focus)
- Close-Grip Lat Pulldown
- Dumbbell Bent-Over Row
- Dumbbell Chest Supported Row (Mid/Upper Back Focus)
- Dumbbell Row
- Dumbbell Single-Arm Row
- Dumbbell Upright Row
- EZ Bar Upright Row
- Landmine Row
- Lat Pulldown
- Machine Row
- Neutral-Grip Pull-ups
- Pull-ups
- Seated Cable Row
- T-Bar Row
- Wide-Grip Lat Pulldown
- Wide-Grip Pull-ups
Programs that bring up biceps
Free splits from the Swole.fit library with extra focus here.
- Arm Blaster3 days a week
- Beach Emergency3 days a week
- Pull Domination3 days a week
- Pump & Circumstance3 days a week
- Arm & Delt Destroyer4 days a week
- Arms Race4 days a week
- Back Attack4 days a week
- Pull Power4 days a week
- Arm & Boulder Shoulders5 days a week
- Classic Physique5 days a week
- Peak Week5 days a week
- Pull Mastery5 days a week
- Pull Paradise5 days a week
- Upper Body Blast5 days a week
- Arnold Split Plus6 days a week
- Cardio Hater6 days a week
- Functional Athlete6 days a week
- Guns & Boulders6 days a week
- Minimalist Beast6 days a week
- Old School Cool6 days a week
- Pull Dynasty6 days a week
- Upper Body Elite6 days a week
- Volume Psycho6 days a week
Let the app count your biceps sets.
Swole.fit tallies every set for biceps across the week, shows where you sit against these targets and adds volume as the cycle builds.