The Best Biceps Exercises
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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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A unilateral bicep curl that ensures each arm works independently. It allows for a better mind-muscle connection and controlled execution.
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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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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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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 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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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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Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.
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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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