The Best Biceps Exercises

Top Exercises

Lever Biceps Curl

Beginner / Leverage Machine / Biceps / pull

An isolation exercise for the biceps. The lever machine ensures constant tension and prevents the use of momentum often seen with dumbbells.

Incline Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.

Dumbbell Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Dumbbell Single Arm Preacher Curl

Beginner / Dumbbells / Biceps / pull

A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.

Dumbbell Seated Curl

Beginner / Dumbbells / Biceps / pull

A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.

Dumbbell Preacher Curl Over Exercise Ball

Beginner / Dumbbells / Biceps / pull

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.

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 Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."

Dumbbell Close Grip Curl

Beginner / Dumbbells / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.

Dumbbell Concentration Curl

Beginner / Dumbbells / Biceps / pull

An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.

Dumbbell Cross Body Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.