The Best Biceps Exercises
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Cable Machine with Rope Attachment
Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.
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A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
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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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Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
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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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A unilateral bicep isolation using a barbell (if using a specialized bar) or focusing on each side during the lift. It targets the biceps brachii.
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Targets the brachialis and brachioradialis. The neutral grip is comfortable for the wrists and essential for building thick, powerful forearms.
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A classic bicep isolation move. The resistance band ensures the muscle is under tension throughout the entire curling range of motion.
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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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A unique bicep exercise that keeps the arms in a horizontal plane. This maximizes tension on the bicep fibers throughout the entire range of motion.
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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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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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