The Best Biceps Exercises

Top Exercises

Dumbbell Prone Incline Curl

Intermediate / Dumbbells / Biceps / pull

Also known as a "Spider Curl," this movement isolates the biceps by leaning chest-forward on an incline bench, removing all leg and back drive.

Dumbbell Incline Curl

Beginner / Dumbbells / Biceps / pull

Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.

Cross Body Hammer Curl

Beginner / Dumbbells / Biceps / pull

A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.

Cable Standing Reverse Grip Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

Targets the brachioradialis and biceps. The cable provides constant tension that challenges the forearm muscles throughout the entire curl.

Cable Reverse Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.

Barbell Standing Close Grip Curl

Beginner / Barbell / Biceps / pull

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.

Barbell Reverse Curl

Beginner / Barbell / Biceps / pull

Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.

Barbell Prone Incline Curl

Intermediate / Barbell / Biceps / pull

Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.

Preacher Curl

Beginner / Barbell / Biceps / pull

Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to work without any assistance from momentum.

Lever Preacher Curl

Beginner / Leverage Machine / Biceps / pull

An isolation exercise for the biceps brachii. The angled pad eliminates the use of momentum, forcing the biceps to work through a full range of motion.

Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is essential for building arm thickness and developing strong, aesthetic forearms.

Dumbbell Standing Preacher Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise that mimics the preacher bench mechanics while standing. It eliminates momentum to build the lower bicep and improve overall arm peak.