The Best Biceps Exercises
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Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior forearm builder.
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Emphasizes the outer head of the biceps. The close grip increases tension on the long head, helping to build the bicep peak.
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A fundamental arm exercise. The band offers a unique resistance profile where the difficulty increases as you reach the top of the curl.
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Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.
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Combines preacher bench stability with a neutral grip. It targets the brachialis and brachioradialis for maximum arm thickness and forearm development.
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An isolation exercise for the biceps. The lever machine ensures constant tension and prevents the use of momentum often seen with dumbbells.
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Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.
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Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents all cheating for a pure bicep workout.
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Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.
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Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.
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Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.
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An isolation exercise that removes all momentum. It is highly effective for improving the bicep "peak" and mind-muscle connection.
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