The Best Biceps Exercises
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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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Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.
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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.
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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 bilateral arm exercise focusing on the forearm extensors and brachialis. It is essential for building a balanced, powerful-looking upper arm.
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An isolation exercise that mimics the preacher bench mechanics while standing. It eliminates momentum to build the lower bicep and improve overall arm peak.
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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 unilateral forearm and bicep isolation exercise. The reverse grip specifically targets the brachioradialis and brachialis, improving grip strength and arm thickness.
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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 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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A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.
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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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