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 Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.

Dumbbell One Arm Reverse Preacher Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.

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 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.

Dumbbell Incline Hammer Curl

Beginner / Dumbbells / Biceps / pull

An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.

Dumbbell Incline Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.

Dumbbell Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.

Dumbbell Incline Alternate Hammer Curl

Beginner / Dumbbells / Biceps / pull

An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.

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.