The Best Biceps Exercises
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Targets the forearm extensors and brachialis using a preacher bench for stability. The pad ensures that only the forearm muscles perform the work.
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An isolation exercise for the brachialis and brachioradialis. The neutral grip increases forearm thickness and bicep height.
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A high-tension isolation exercise that removes all momentum. It forces the biceps to handle the entire load, maximizing muscle fiber recruitment and peak development.
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Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
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The classic bicep isolation exercise. It builds peak strength and mass in the biceps brachii through a heavy, controlled curling motion.
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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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An isolation exercise for the biceps brachii. The angled pad eliminates the use of momentum, forcing the biceps to work through a full range of motion.
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Targets the brachialis and brachioradialis. The neutral grip is essential for building arm thickness and developing strong, aesthetic forearms.
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An isolation exercise that mimics the preacher bench mechanics while standing. It eliminates momentum to build the lower bicep and improve overall arm peak.
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A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
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Targets the brachioradialis and biceps. The cable provides constant tension that challenges the forearm muscles throughout the entire curl.
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A unilateral bicep exercise focusing on the long head. The overhead position provides a deep stretch and increases the demand on the muscle.
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