The Best Biceps Exercises
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A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum.
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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.
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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.
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A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.
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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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A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.
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A unilateral bicep isolation exercise that allows for perfect focus on each arm. The seated position removes the ability to use leg momentum.
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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 targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.
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A chest-supported hammer curl that targets the brachialis and brachioradialis. The prone position ensures a strict, high-tension curling motion without cheating.
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A classic isolation exercise that prevents cheating by stabilizing the upper arms on an angled pad. It is superior for developing the lower bicep and peak.
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An innovative bicep isolation movement using an exercise ball as a preacher pad. The instability of the ball forces extra stabilizer recruitment in the core.
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