The Best Biceps Exercises

Top Exercises

Dumbbell Preacher Curl

Beginner / Dumbbells / Biceps / pull

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.

Dumbbell Prone Incline Hammer Curl

Beginner / Dumbbells / Biceps / pull

A chest-supported hammer curl that targets the brachialis and brachioradialis. The prone position ensures a strict, high-tension curling motion without cheating.

Dumbbell Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.

Dumbbell Alternate Biceps Curl

Beginner / Dumbbells / Biceps / pull

A unilateral bicep curl that ensures each arm works independently. It is perfect for identifying and fixing strength imbalances while building muscle.

Concentration Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise that removes all momentum. It is highly effective for improving the bicep "peak" and mind-muscle connection.

Band Horizontal Biceps Curl

Beginner / Handle Bands / Biceps / pull

A unique bicep exercise that keeps the arms in a horizontal plane. This maximizes tension on the bicep fibers throughout the entire range of motion.

Reverse Curl

Beginner / Barbell / Biceps / pull

Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.

Lever Biceps Curl

Beginner / Leverage Machine / Biceps / pull

An isolation exercise for the biceps. The lever machine ensures constant tension and prevents the use of momentum often seen with dumbbells.

Incline Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

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.

Dumbbell Standing Reverse Curl

Beginner / Dumbbells / Biceps / pull

A bilateral arm exercise focusing on the forearm extensors and brachialis. It is essential for building a balanced, powerful-looking upper arm.

Dumbbell One Arm Reverse Preacher Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.

Dumbbell Close Grip Curl

Beginner / Dumbbells / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.