The 44 Best Biceps Exercises

Rank By
Filter By

Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. EZ-Bar Curl

    Photo of EZ-Bar Curl being performed
    3,706,914 SETS LOGGED
    100 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.

    • Beginner
    • EZ Bar
  2. 2. Hammer Curls

    Photo of Hammer Curls being performed
    8,002,749 SETS LOGGED
    99.3 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.

  3. 3. Incline Dumbbell Curl

    Photo of Incline Dumbbell Curl being performed
    1,598,322 SETS LOGGED
    98.6 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.

  4. 4. Dumbbell Bicep Curl

    Photo of Dumbbell Bicep Curl being performed
    9,079,053 SETS LOGGED
    97.9 mSCORE

    This exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.

  5. 5. Preacher Curl

    Photo of Preacher Curl being performed
    1,480,914 SETS LOGGED
    97.3 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.

    • Beginner
    • Preacher Curl Bench
    • EZ Bar
  6. 6. Cable Preacher Curl

    Photo of Cable Preacher Curl being performed
    214,393 SETS LOGGED
    96.6 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging to assist in moving the weight. Using a cable machine allows you to adjust the direction your resistance is coming from, and gives you more freedom than relying on gravity and free weights. This can help you maintain tension in your biceps, especially at the top of the movement.

  7. 7. Machine Bicep Curl

    Photo of Machine Bicep Curl being performed
    1,122,078 SETS LOGGED
    95.9 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.

    • Beginner
    • Bicep Curl Machine
  8. 8. Behind the Back Cable Bicep Curl

    Photo of Behind the Back Cable Bicep Curl being performed
    190,179 SETS LOGGED
    95.2 mSCORE

    An isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.

  9. 9. Single Arm Cable Bicep Curl

    Photo of Single Arm Cable Bicep Curl being performed
    520,933 SETS LOGGED
    94.5 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using one arm at a time helps to prevent compensating for discrepancies in strength between sides, as well as adding a small demand for engaging your core to maintain good posture. The use of a cable gives you more control over where your resistance is coming from, which can help you maintain tension in your bicep throughout the movement.

  10. 10. Spider Curls

    Photo of Spider Curls being performed
    243,797 SETS LOGGED
    93.8 mSCORE

    Performed on an incline bench facing down, this isolation exercise emphasizes the biceps' peak contraction. Limited shoulder movement isolates biceps effectively, promoting muscle growth, especially in the bicep peak for enhanced arm aesthetics.

11 - 44

  1. 11. Incline Hammer Curl

    Photo of Incline Hammer Curl being performed
    1,019,851 SETS LOGGED
    91.8 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By supporting your torso with the incline bench, you also prevent yourself from swaying in order to assist in moving the weights. Like other hammer curl variation, the position of your wrists helps to emphasize the long head of the biceps.

  2. 12. Cable Bicep Curl

    Photo of Cable Bicep Curl being performed
    1,743,933 SETS LOGGED
    91.1 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.

  3. 13. Incline EZ-Bar Curl

    Photo of Incline EZ-Bar Curl being performed
    367,923 SETS LOGGED
    90.4 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement, and can give you a more comfortable grip. Leaning forward into the incline bench can help you maintain tension in your biceps at the top of the movement as well as prevent you from swaying in order to assist in raising the weight.

    • Beginner
    • EZ Bar
    • Incline Bench
  4. 14. Cable Double Bicep Curl

    Photo of Cable Double Bicep Curl being performed
    185,116 SETS LOGGED
    89.7 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. By using a cable machine, you have more control over the direction your resistance is coming from, as well as preventing you from compensating for any strength discrepancies between sides. The unique position of your arms can make this a great exercise for adding some variety to your curls.

  5. 15. Barbell Curl

    Photo of Barbell Curl being performed
    4,941,115 SETS LOGGED
    89 mSCORE

    As with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.

  6. 16. Barbell Bicep Drag Curl

    Photo of Barbell Bicep Drag Curl being performed
    925,040 SETS LOGGED
    88.4 mSCORE

    Similar to other curls, this exercise targets the biceps. The use of a barbell adds some stability to the movement which can help you focus more on exertion rather than stabilizing the movement. This exercise keeps more consistent tension in your biceps throughout the movement by raising the dumbbells in a straight line rather than an arc. More consistent tension makes this a fantastic variation for building muscle mass in your biceps.

  7. 17. Seated Dumbbell Curl

    Photo of Seated Dumbbell Curl being performed
    3,309,282 SETS LOGGED
    87.7 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.

  8. 18. Wide Grip Barbell Curl

    Photo of Wide Grip Barbell Curl being performed
    229,876 SETS LOGGED
    87 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of a barbell adds stability to the movement, which allows you to focus more of your effort on exertion rather than stabilizing the movement. Using a wider grip helps to further recruit the short head of the bicep.

  9. 19. Single Arm Preacher Curl

    Photo of Single Arm Preacher Curl being performed
    394,856 SETS LOGGED
    85.6 mSCORE

    Isolation exercise that targets the biceps with increased focus. The preacher bench provides stability, allowing for concentrated muscle engagement and reducing the risk of compensatory movements. This exercise is perfect for correcting imbalances and focusing intensively on one arm at a time.

  10. 20. Reverse Barbell Curl

    Photo of Reverse Barbell Curl being performed
    2,010,819 SETS LOGGED
    84.9 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.

  11. 21. Dumbbell Preacher Curls

    Photo of Dumbbell Preacher Curls being performed
    171,065 SETS LOGGED
    82.9 mSCORE

    Isolation movement on a preacher bench, targeting the biceps with controlled motion. Provides muscle engagement and stability, reducing the chance of cheating, perfect for those seeking intense focus on bicep growth and form improvement.

  12. 22. Cable Rope Hammer Curls

    Photo of Cable Rope Hammer Curls being performed
    67,069 SETS LOGGED
    82.2 mSCORE

    Cable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.

  13. 23. Overhead Cable Bicep Curl

    Photo of Overhead Cable Bicep Curl being performed
    132,017 SETS LOGGED
    81.5 mSCORE

    The Overhead Cable Bicep Curl is an isolation exercise that targets the biceps from an overhead position, using cables to maintain constant tension throughout the entire range of motion. This variation emphasizes the peak contraction of the biceps and stretches the muscles under load, which can lead to increased muscle hypertrophy. The unique angle helps isolate the biceps more effectively than traditional curls, reducing the involvement of secondary muscle groups and focusing on bicep strength and definition. It's especially beneficial for those aiming to sculpt their upper arms and enhance the visual appearance of the biceps.

  14. 24. Barbell Pause Curl

    Photo of Barbell Pause Curl being performed
    40,142 SETS LOGGED
    76.7 mSCORE

    This variation of the traditional barbell curl introduces a pause at the peak contraction to significantly increase time under tension and enhance bicep engagement. By emphasizing the pause, it demands greater control and intensifies muscle activation, leading to improved muscle hypertrophy and strength. Suitable for those aiming to target bicep growth with added intensity.

  15. 25. Zottman Curl

    Photo of Zottman Curl being performed
    750,951 SETS LOGGED
    76 mSCORE

    Combines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.

  16. 26. Dumbbell Pause Curl

    Photo of Dumbbell Pause Curl being performed
    81,670 SETS LOGGED
    75.3 mSCORE

    Isolation exercise emphasizing the biceps with a pause at peak contraction. Increases muscle tension and promotes growth, improving arm aesthetics and strength. Ideal for those seeking to maximize muscle engagement and enhance the visual impact of their bicep curls.

  17. 27. Dumbbell Hammer Pause Curl

    Photo of Dumbbell Hammer Pause Curl being performed
    90,284 SETS LOGGED
    74.7 mSCORE

    Incorporates a pause at the peak contraction of a hammer curl, targeting biceps and forearms. This isolation exercise increases muscle tension and growth, suitable for those aiming to enhance arm density and grip strength.

  18. 28. Dumbbell Drag Pause Curl

    Photo of Dumbbell Drag Pause Curl being performed
    59,654 SETS LOGGED
    73.3 mSCORE

    Adds a pause at the peak of a drag curl, increasing time under tension for the biceps. This isolation exercise enhances muscle growth and strength, making it an excellent choice for intensifying bicep workouts and focusing on peak contraction.

  19. 29. Dumbbell Seated Hammer Curl To Front Press

    Photo of Dumbbell Seated Hammer Curl To Front Press being performed
    36,601 SETS LOGGED
    72.6 mSCORE

    Combines seated hammer curls with a front press in a compound movement, targeting biceps, shoulders, and triceps. Improves functional strength and muscular endurance, offering a full upper-body workout that challenges and builds multiple muscle groups.

  20. 30. Cross Body Hammer Curls

    Photo of Cross Body Hammer Curls being performed
    859,785 SETS LOGGED
    71.2 mSCORE

    Cross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.

  21. 31. Waiter Curls

    Photo of Waiter Curls being performed
    541,870 SETS LOGGED
    70.5 mSCORE

    Mimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.

  22. 32. Reverse Dumbbell Curl

    Photo of Reverse Dumbbell Curl being performed
    409,757 SETS LOGGED
    67.1 mSCORE

    Targets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.

  23. 33. Biceps Curl To Shoulder Press

    Photo of Biceps Curl To Shoulder Press being performed
    1,220,539 SETS LOGGED
    65.1 mSCORE

    A compound exercise that combines a biceps curl with a shoulder press, targeting the biceps, shoulders, and triceps. This movement not only enhances arm strength but also contributes to upper body muscular endurance. Perfect for individuals seeking to maximize their workout efficiency by engaging multiple muscle groups simultaneously, improving both arm aesthetics and shoulder stability.

  24. 34. Concentration Curl

    Photo of Concentration Curl being performed
    2,602,082 SETS LOGGED
    61.6 mSCORE

    Concentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.

  25. 35. Dumbbell Wide Curls

    Photo of Dumbbell Wide Curls being performed
    646,870 SETS LOGGED
    58.9 mSCORE

    Isolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.

  26. 36. Loop Band Hammer Curl

    Photo of Loop Band Hammer Curl being performed
    102,146 SETS LOGGED
    41.1 mSCORE

    Similar to other hammer curls, this isolation exercise targets the biceps, and emphasizes the long head of the biceps. The use of a loop band gives you plenty of freedom with your range of motion, while also increasing the tension as you progress through the movement. This increasing tension makes this a fantastic exercise for building strength at the top of your curl.

  27. 37. Handle Band Bicep Curl

    Photo of Handle Band Bicep Curl being performed
    526,868 SETS LOGGED
    30.1 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.

  28. 38. TRX Bicep Curl

    Photo of TRX Bicep Curl being performed
    231,033 SETS LOGGED
    28.8 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Unlike many other variations, this exercise relies on bodyweight to provide resistance. The use of TRX straps helps to prevent compensating for any discrepancies in strength between sides, as well as making it easier to adjust your resistance mid set.

  29. 39. Mini Loop Band Kneeling Bicep Curl

    Photo of Mini Loop Band Kneeling Bicep Curl being performed
    177,812 SETS LOGGED
    22.6 mSCORE

    A unique take on the classic bicep curl, this exercise isolates the biceps while engaging the core due to the kneeling position. The mini loop band increases resistance throughout the curl, enhancing muscle growth and strength more effectively than traditional curls. This variation also encourages better form and engagement of stabilizing muscles.

  30. 40. Dumbbell Drag Curl

    Photo of Dumbbell Drag Curl being performed
    303,295 SETS LOGGED
    19.2 mSCORE

    Focuses on the long head of the biceps by dragging the dumbbells up the body. This isolation exercise enhances bicep peak and minimizes shoulder involvement, perfect for those aiming to enhance the visual impact of their biceps.

  31. 41. Zottman Preacher Curl

    Photo of Zottman Preacher Curl being performed
    81,145 SETS LOGGED
    18.5 mSCORE

    Combines the Zottman curl's grip switch with the preacher bench's stability. This isolation exercise targets the biceps, forearms, and brachialis, enhancing arm strength and muscle definition. It uniquely challenges the muscles by incorporating both supination and pronation of the forearm.

  32. 42. Single Arm Reverse Dumbbell Curl

    Photo of Single Arm Reverse Dumbbell Curl being performed
    69,650 SETS LOGGED
    11.6 mSCORE

    Isolation exercise targeting the forearm and biceps with an overhand grip. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength.

  33. 43. Loop Band Bicep Curl

    Photo of Loop Band Bicep Curl being performed
    120,739 SETS LOGGED
    11 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a loop band increases tension as you progress through the movement. This is a great variation for learning how to do curls, building muscle mass and developing strength at the top of the movement.

  34. 44. Dumbbell No Money Curls

    Photo of Dumbbell No Money Curls being performed
    535,741 SETS LOGGED
    6.8 mSCORE

    Focuses on the rotator cuff and biceps by externally rotating the shoulders at the top of a curl. This isolation movement enhances shoulder stability and helps prevent injuries, making it beneficial for those looking to strengthen shoulder muscles and improve posture.