The Best Biceps Exercises
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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 bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
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Targets the brachioradialis and biceps. The cable provides constant tension that challenges the forearm muscles throughout the entire curl.
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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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Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.
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An isolation exercise for the biceps that uses a preacher bench to eliminate momentum. The cable ensures resistance even at the top of the curl.
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An isolation exercise for the brachialis and brachioradialis. The neutral grip increases forearm thickness and bicep height.
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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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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.
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