The Best Biceps Exercises
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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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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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Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."
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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 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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Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.
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Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.
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