The Best Biceps Exercises
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An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.
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An innovative bicep isolation movement using an exercise ball as a preacher pad. The instability of the ball forces extra stabilizer recruitment in the core.
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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.
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Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.
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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 unilateral bicep curl that ensures each arm works independently. It is perfect for identifying and fixing strength imbalances while building muscle.
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An isolation exercise that removes all momentum. It is highly effective for improving the bicep "peak" and mind-muscle connection.
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A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
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A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
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Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
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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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