Bicep machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 23 exercises that target your biceps on a machine, a cable station or a Smith machine. 3 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 23
- Machine, cable, Smith
- 5 · 18 · 0
- In GainsLog programs
- 3
- Balanced weekly sets, default profile
- 5 to 12
Elbow flexion
The elbow bends. 23 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Machine Preacher CurlMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Bayesian CurlCable · Isolation · In GainsLog programs | Cable | Isolation | In GainsLog programs |
| Single Arm Bayesian CurlCable · Isolation · In GainsLog programs | Cable | Isolation | In GainsLog programs |
| Elbow Supported CurlMachine · Isolation | Machine | Isolation | |
| Elbow Supported Hammer CurlMachine · Isolation | Machine | Isolation | |
| Free Motion CurlMachine · Isolation | Machine | Isolation | |
| Single Arm Machine Preacher CurlMachine · Isolation | Machine | Isolation | |
| Cable CurlCable · Isolation | Cable | Isolation | |
| Cable EZ Bar CurlCable · Isolation | Cable | Isolation | |
| Cuffed Hammer CurlCable · Isolation | Cable | Isolation | |
| Cuffed Recline CurlCable · Isolation | Cable | Isolation | |
| Face Away Cable CurlCable · Isolation | Cable | Isolation | |
| Face Away Rope Hammer CurlCable · Isolation | Cable | Isolation | |
| Face Away Vulken Hammer CurlCable · Isolation | Cable | Isolation | |
| Rope Hammer CurlCable · Isolation | Cable | Isolation | |
| Rope Twist CurlCable · Isolation | Cable | Isolation | |
| Seated Bayesian CurlCable · Isolation | Cable | Isolation | |
| Seated Bayesian Curl VariationCable · Isolation | Cable | Isolation | |
| Single Arm Cable Preacher CurlCable · Isolation | Cable | Isolation | |
| Single Arm Rope Hammer CurlCable · Isolation | Cable | Isolation | |
| Single Arm Vulken Hammer CurlCable · Isolation | Cable | Isolation | |
| Vulken Hammer CurlCable · Isolation | Cable | Isolation | |
| Vulken Twist CurlCable · Isolation | Cable | Isolation |
Log your bicep machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
How many sets of biceps a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your biceps is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
On the female profile the balanced range is 0 to 12.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the biceps range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 0 to 12 |
| Deprioritized | 1 to 5 | 1 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which bicep machine exercises does GainsLog use in its programs?
- Machine Preacher Curl, Bayesian Curl, and Single Arm Bayesian Curl. They are the bicep exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of bicep exercises should I do a week?
- GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your biceps at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total. On the female profile the balanced range is 0 to 12.
- Which bicep machine exercises are compound?
- None. The GainsLog library tags all 23 as isolation exercises.