The Best Biceps Exercises
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Cable Machine with Rope Attachment
Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.
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Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
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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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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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Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents all cheating for a pure bicep workout.
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An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.
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An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.
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A classic isolation exercise for the biceps brachii. It focuses on building arm size and strength through a controlled curling motion.
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A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
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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 bicep curl variation that emphasizes the outer (long) head of the biceps. The narrow grip helps build the bicep "peak" and overall arm thickness.
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