Anatomy
37 movements train it
Biceps
Not a list of exercises for biceps. A ranking of how much of a set each movement actually credits to your biceps — a different question, and the one that decides whether your week adds up.
Trains it directly · 9
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 28
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Neutral-Grip Pull-Up0.50
- Pull-Up0.45
- Weighted Pull-Up0.45
- Assisted Pull-Up0.40
- Cable Row0.40
- Chest-Supported DB Row0.40
- Chin-Up0.40
- Dumbbell Bent-Over Row0.40
- Face-Away Cable Row0.40
- Half-Kneeling Cable Row0.40
- Incline DB Row0.40
- Inverted Row0.40
- Lat Pulldown0.40
- Seal Row0.40
- Seated Cable Row0.40
- Single-Arm Cable Row0.40
- Single-Arm DB Row0.40
- TRX Row0.40
- Meadows Row0.35
- Resistance Band Pull-Down0.35
- Resistance Band Row0.35
- Wide-Grip Pull-Up0.35
- Wide-Grip Cable Row0.30
- Face Pull0.20
- Band Face Pull0.15
- Resistance Band Face Pull0.15
- Towel Face Pull0.15
- Sliding Fly0.10
How much biceps wants
5
MEV
14
MAV
20
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Backpack Curl at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.