Close-Grip Curl
A bicep curl variation that emphasizes the outer (long) head of the biceps, helping to build the bicep "peak."
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The Best Biceps Exercises
Top Exercises
Band Standing Hammer Curl
Targets the brachialis and brachioradialis. The neutral grip is comfortable for the wrists and essential for building thick, powerful forearms.
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Dumbbell Seated Preacher Curl
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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Dumbbell Preacher Curl Over Exercise Ball
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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Dumbbell Incline Alternate Hammer Curl
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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Dumbbell Concentration Curl
An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.
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Dumbbell Cross Body Hammer Curl
Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.
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Barbell Seated Close-Grip Concentration Curl
A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
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Dumbbell Incline Biceps Curl
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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Dumbbell Biceps Curl
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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