Biceps

Heads and regions

Long head (outer)
Short head (inner)
Brachialis

What it does

Elbow flexion
Forearm supination
Shoulder flexion (long head)

How to train it

Arms behind the body (incline curls) stretch the long head. Arms in front (preacher) hit the short head.
Biceps recover fast. Two or three shorter sessions beat one long arm day.
Control the lowering phase — the stretched position is where most of the growth signal comes from.

Common questions

How many sets of biceps a week?

8 to 16 hard sets, spread over 2-3x per week. A hard set is one taken close to failure — warm-ups and easy back-off sets do not count towards it. Below that range you are maintaining rather than building; above it, for most people, the extra sets cost more recovery than they buy.

How often should I train biceps?

2-3x per week. Splitting the week's sets across more than one session means each one is done fresher, and the quality of the last set matters more than the number of them. With 11 movements to choose from there is no need to repeat the same session twice.

Where should a beginner start?

7 of the 11 movements here are rated for a beginner. They are all isolation movements, which is usual for a muscle this size — pick two, and add load before you add sets.

What else works the biceps

13 other movements in the library train the biceps as a secondary mover rather than as the target. That volume is real and it counts: if a week already contains a lot of these, the direct work needed to reach 8–16 sets is at the lower end of the range, not the upper.

1 more, across the whole library.