Most Documented Biceps Exercises
Free Exercise DB ranking: Biceps exercises sorted by numbered instruction steps and text length, catalog coverage, not training advice.
Catalog leader for this muscle
Zottman Curl carries the longest numbered instruction list among 15 ranked biceps primary-target records shown here (8 steps, 1,025 characters in the upstream text).
- #1
- 8 steps · Zottman Curl
- 128
- tagged inventory total
- 15
- primary-target rows ranked
Step count ranks documentation depth in the Free Exercise DB extract, not exercise quality or safety.
Ranked by instruction step count
Sorted by json_array_length(instructions_json) on exercises whose primary muscle is biceps.
| Rank | Exercise | Steps | Chars | Variations |
|---|---|---|---|---|
| 1 | Zottman Curl | 8 | 1,025 | 0 |
| 2 | Standing Inner-Biceps Curl | 7 | 1,024 | 0 |
| 3 | Spider Curl | 7 | 983 | 0 |
| 4 | Lying Close-Grip Bar Curl On High Pulley | 7 | 828 | 0 |
| 5 | Cable Preacher Curl | 7 | 662 | 0 |
| 6 | Flexor Incline Dumbbell Curls | 6 | 1,070 | 0 |
| 7 | Zottman Preacher Curl | 6 | 962 | 0 |
| 8 | Overhead Cable Curl | 6 | 945 | 0 |
| 9 | Standing One-Arm Dumbbell Curl Over Incline Bench | 6 | 907 | 0 |
| 10 | Seated Dumbbell Inner Biceps Curl | 6 | 875 | 0 |
| 11 | Alternate Hammer Curl | 6 | 785 | 0 |
| 12 | Standing One-Arm Cable Curl | 6 | 784 | 0 |
| 13 | Cable Hammer Curls - Rope Attachment | 6 | 762 | 0 |
| 14 | Lying Cable Curl | 6 | 752 | 0 |
| 15 | Dumbbell Prone Incline Curl | 6 | 748 | 0 |
How to read this ranking
This page lists only exercises whose primary muscle field names biceps. Tagged-inventory counts on the muscle hub can be higher because secondary tags count too. Derived ranks are labeled as our analysis; raw source counts live on each exercise record.
Where the upstream file omits a field, the exercise page says so, we do not estimate missing values. See the corrections process to report a mismatch.
Every figure on PlainExercise is compiled from public exercise-science and biomechanics references, no number is typed in by an editor. Muscle step-count ranks are computed from live SQL on the exercise table, no editor typed the order. See our editorial standards & corrections policy, the methodology & changelog, or report a data error.