The Best Biceps Exercises
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Cable Machine with Rope Attachment
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 unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.
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Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.
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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 specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.
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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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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 fundamental arm exercise. The band offers a unique resistance profile where the difficulty increases as you reach the top of the curl.
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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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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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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.
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