The Best Biceps Exercises
Filter by Equipment
All Equipment
Cable Machine with Rope Attachment
Clear filters
Apply Filters
A unilateral bicep exercise focusing on the long head. The overhead position provides a deep stretch and increases the demand on the muscle.
View more
A unilateral bicep exercise. Alternating arms allows for better focus on muscle contraction and helps manage fatigue during high-volume sets.
View more
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.
View more
Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior forearm builder.
View more
Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
View more
The classic bicep isolation exercise. It builds peak strength and mass in the biceps brachii through a heavy, controlled curling motion.
View more
Emphasizes the outer head of the biceps. The close grip increases tension on the long head, helping to build the bicep peak.
View more
A unilateral forearm and bicep isolation exercise. The reverse grip specifically targets the brachioradialis and brachialis, improving grip strength and arm thickness.
View more
The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.
View more
A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.
View more
A unilateral bicep isolation exercise that allows for perfect focus on each arm. The seated position removes the ability to use leg momentum.
View more
An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.
View more
