The Best Biceps Exercises

Top Exercises

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines preacher bench stability with a neutral grip. It targets the brachialis and brachioradialis for maximum arm thickness and forearm development.

Cable Hammer Curl

Beginner / Cable Machine with Rope Attachment / Biceps / pull

An isolation exercise for the brachialis and brachioradialis. The neutral grip increases forearm thickness and bicep height.

EZ Barbell Close-Grip Curl

Beginner / EZ Bar / Biceps / pull

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.

Barbell Alternate Biceps Curl

Beginner / Barbell / Biceps / pull

A unilateral bicep isolation using a barbell (if using a specialized bar) or focusing on each side during the lift. It targets the biceps brachii.

Reverse Preacher Curl

Beginner / Barbell / Biceps / pull

Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.

Band Concentration Curl

Beginner / Handle Bands / Biceps / pull

An isolation exercise that eliminates momentum. It provides a targeted stimulus for the biceps, helping to improve the mind-muscle connection.

Cable Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

An isolation exercise for the biceps that uses a preacher bench to eliminate momentum. The cable ensures resistance even at the top of the curl.

Barbell Drag Curl

Intermediate / Barbell / Biceps / pull

A bicep isolation exercise that minimizes shoulder involvement by keeping the bar in contact with the body. It targets the outer head of the biceps.

One Arm Inner Biceps Curl

Beginner / Cable Crossover Machine / Biceps / pull

A unilateral isolation exercise targeting the short head of the biceps. The outward arm angle emphasizes bicep thickness and the inner portion of the muscle.