The Best Biceps Exercises

Top Exercises

Barbell Seated Close-Grip Concentration Curl

Beginner / Barbell / Biceps / pull

A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.

Band Standing Hammer Curl

Beginner / Handle Bands / Biceps / pull

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

Band Biceps Curl

Beginner / Handle Bands / Biceps / pull

A fundamental arm exercise. The band offers a unique resistance profile where the difficulty increases as you reach the top of the curl.

Dumbbell Standing One Arm Reverse Curl

Beginner / Dumbbells / Biceps / pull

A unilateral forearm and bicep isolation exercise. The reverse grip specifically targets the brachioradialis and brachialis, improving grip strength and arm thickness.

Dumbbell Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.

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 Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.

Dumbbell Incline Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.

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.