The Best Biceps Exercises
Filter by Equipment
Cable Machine with Rope Attachment
A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
View more
Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.
View more
Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior forearm builder.
View more
Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
View more
Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
View more
A bicep isolation exercise that minimizes shoulder involvement by keeping the bar in contact with the body. It targets the outer head of the biceps.
View more
The classic bicep isolation exercise. It builds peak strength and mass in the biceps brachii through a heavy, controlled curling motion.
View more
Targets the brachialis and brachioradialis. The neutral grip is comfortable for the wrists and essential for building thick, powerful forearms.
View more
A classic bicep isolation move. The resistance band ensures the muscle is under tension throughout the entire curling range of motion.
View more
A fundamental arm exercise. The band offers a unique resistance profile where the difficulty increases as you reach the top of the curl.
View more
