The Best Biceps Exercises
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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm.
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The fundamental isolation exercise for the biceps brachii. It builds arm strength and size through a simple, effective curling motion.
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Targets the forearms and brachialis. The overhand grip builds grip strength and creates thickness in the outer arm and forearm area.
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Targets the outer head of the biceps. The EZ-bar’s unique shape provides a more comfortable grip for the wrists compared to a straight bar.
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A classic bicep isolation exercise. Alternating arms allows for better focus on each muscle and helps manage fatigue during the set.
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A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.
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Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents cheating and builds the lower bicep and peak.
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Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.
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Focuses on the brachialis and forearm extensors. The EZ-bar allows for a semi-pronated grip that is safer for the wrists during reverse curls.
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A bicep isolation exercise using a resistance band. The 45-degree arm angle targets the short head of the biceps for better arm thickness.
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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.
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