The Best Biceps Exercises
Filter by Equipment
All Equipment
Cable Machine with Rope Attachment
Clear filters
Apply Filters
Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.
View more
A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
View more
A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
View more
A specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.
View more
A high-tension isolation exercise that removes all momentum. It forces the biceps to handle the entire load, maximizing muscle fiber recruitment and peak development.
View more
Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.
View more
Isolates the biceps by stabilizing the arms. The kneeling position and band resistance ensure constant tension and a powerful peak contraction.
View more
A bilateral arm exercise focusing on the forearm extensors and brachialis. It is essential for building a balanced, powerful-looking upper arm.
View more
Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.
View more
The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.
View more
A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.
View more
A classic isolation exercise that prevents cheating by stabilizing the upper arms on an angled pad. It is superior for developing the lower bicep and peak.
View more
