The Best Biceps Exercises
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Cable Machine with Rope Attachment
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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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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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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Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."
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A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
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A specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.
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Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.
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A bicep curl variation that emphasizes the outer (long) head of the biceps. The narrow grip helps build the bicep "peak" and overall arm thickness.
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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 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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