Best biceps exercises

The barbell curl is a standing biceps exercise where you curl a straight or EZ bar from your thighs to your shoulders. It allows heavier loads than most curl variations, making it a staple for biceps size and strength.

A biceps curl done with a bar or handle attached to a low cable pulley. The cable keeps tension on the biceps through the whole range, including the bottom where dumbbells go slack. Useful for lifters of all levels as a main or finishing curl.

A seated, one-arm dumbbell curl with the elbow braced against the inner thigh. It removes body swing entirely, so it is a strict way to feel the biceps work. Useful as a finisher or for lifters learning to control a curl.

The dumbbell curl is a biceps exercise curling a dumbbell in each hand, alternating or together. Each arm works independently and the wrist can rotate freely, making it a versatile curl for all levels.

A dumbbell curl done with a neutral, palms-facing grip. It builds the brachialis and brachioradialis alongside the biceps, adding thickness to the upper arm and forearm. A good staple for anyone who wants bigger arms or a stronger grip.

A dumbbell curl done lying back on an incline bench so the arms hang behind the body. This places the biceps on a long stretch at the start of each rep. A strong choice for lifters who want biceps size and already handle basic curls well.

The machine preacher curl braces your upper arms on an angled pad while you curl handles along a guided path. Because you cannot swing, it isolates the biceps well and loads them hard near the stretched bottom position, making it a good choice for arm growth at any level.

A biceps curl done with the upper arms resting on an angled pad, usually with an EZ bar. The pad stops any swinging and makes the bottom of the curl the hardest part. Good for anyone who cheats on standing curls or wants strict biceps work.