Biceps

Biceps Brachii

Flexes the elbow and supinates the forearm.

How to build it: Curl every angle — barbell, incline dumbbell, and hammer curls for thickness and peak.

What it does for your sport

The same muscle earns its keep differently in every arena. Sports marked Priority depend on the biceps most.

Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.

barbell

Elbows pinned, no swing, full squeeze.

Home swap: Dumbbell curl

dumbbell

Arms behind the body for a deep stretch.

Home swap: Band curl

dumbbell

Neutral grip, control both directions.

Home swap: Band hammer curl

bodyweight

Full hang, drive elbows down, chest to bar.

Home swap: Band-assisted pull-up or lat pulldown

cable

Tall chest, pull to the collarbone, control the stretch.

Home swap: Band pulldown

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Spin the model, isolate the biceps brachii, and read exactly why it matters for your sport.