The Best Biceps Exercises
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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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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. The lever machine ensures constant tension and prevents the use of momentum often seen with dumbbells.
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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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Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.
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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 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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Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.
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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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Isolates the biceps by stabilizing the arms. The kneeling position and band resistance ensure constant tension and a powerful peak contraction.
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Targets the brachialis and brachioradialis. Curling across the body shifts the focus to the outer arm for better thickness and forearm strength.
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