The 53 Best Biceps Exercises

1. 1. Dumbbell Bicep Curl

   

   11,955,041 SETS LOGGED99.3 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.

   • Beginner
   • Dumbbells

2. 2. Hammer Curls

   

   10,365,331 SETS LOGGED98.6 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.

   • Beginner
   • Dumbbells

3. 3. EZ-Bar Curl

   

   4,838,908 SETS LOGGED97.3 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

4. 4. Barbell Curl

   

   6,379,635 SETS LOGGED96.6 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.

   • Beginner
   • Barbells

5. 5. Seated Dumbbell Curl

   

   4,162,181 SETS LOGGED95.9 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.

   • Beginner
   • Dumbbells

6. 6. Machine Bicep Curl

   

   1,528,041 SETS LOGGED94.6 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
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8. 7. Incline Dumbbell Curl

   

   2,019,239 SETS LOGGED93.9 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.

   • Beginner
   • Dumbbells
   • Incline Bench

9. 8. Cable Bicep Curl

   

   2,291,658 SETS LOGGED93.2 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.

   • Beginner
   • Rope Cable

10. 9. Preacher Curl

    

    1,874,279 SETS LOGGED92.6 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 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
    • EZ Bar
    • Preacher Curl Bench

11. 10. Cross Body Hammer Curls

    

    1,617,049 SETS LOGGED91.9 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.

    • Beginner
    • Dumbbells

1. 11. Dumbbell Drag Curl

   

   412,920 SETS LOGGED91.2 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.

   • Beginner
   • Dumbbells

2. 12. Incline Hammer Curl

   

   1,218,762 SETS LOGGED89.9 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.

   • Intermediate
   • Dumbbells
   • Incline Bench

3. 13. Reverse Barbell Curl

   

   2,447,302 SETS LOGGED89.2 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.

   • Beginner
   • Barbells

4. 14. Incline EZ-Bar Curl

   

   558,400 SETS LOGGED88.5 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

5. 15. Wide Grip Barbell Curl

   

   318,887 SETS LOGGED87.8 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.

   • Beginner
   • Barbells

6. 16. Barbell Bicep Drag Curl

   

   1,092,772 SETS LOGGED86.5 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.

   • Beginner
   • Barbells

7. 17. Cable Preacher Curl

   

   253,456 SETS LOGGED85.8 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.

   • Beginner
   • Preacher Curl Bench
   • Hi-Lo Pulley Cable

8. 18. Spider Curls

   

   344,503 SETS LOGGED85.1 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.

   • Intermediate
   • Dumbbells
   • Incline Bench

9. 19. Behind the Back Cable Bicep Curl

   

   349,266 SETS LOGGED84.5 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.

   • Beginner
   • Rope Cable
   • Hi-Lo Pulley Cable

10. 20. Single Arm Cable Bicep Curl

    

    628,139 SETS LOGGED83.8 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.

    • Beginner
    • Hi-Lo Pulley Cable

11. 21. Machine Preacher Curl

    

    1,238,943 SETS LOGGED83.1 mSCORE

    Machine Preacher Curl is an isolation exercise that targets the biceps. By using a preacher curl machine, you ensure your elbows are locked in place, preventing any swinging to assist in moving the weight. The machine adds stability to the movement, allowing you to focus more on exertion than stabilization, making it excellent for bicep development.

    • Beginner
    • Preacher Curl Machine

12. 22. Waiter Curls

    

    785,948 SETS LOGGED81.8 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.

    • Beginner
    • Dumbbells

13. 23. Biceps Curl To Shoulder Press

    

    1,404,761 SETS LOGGED81.1 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.

    • Intermediate
    • Dumbbells

14. 24. Overhead Cable Bicep Curl

    

    192,564 SETS LOGGED80.4 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.

    • Beginner
    • Rope Cable

15. 25. Zottman Preacher Curl

    

    87,559 SETS LOGGED79.7 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.

    • Intermediate
    • Preacher Curl Bench
    • Dumbbells

16. 26. Dumbbell Pause Curl

    

    164,358 SETS LOGGED79.1 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.

    • Beginner
    • Dumbbells

17. 27. Dumbbell Preacher Curls

    

    263,978 SETS LOGGED78.4 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.

    • Beginner
    • Preacher Curl Bench
    • Dumbbells

18. 28. Dumbbell Drag Pause Curl

    

    120,670 SETS LOGGED77.7 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.

    • Beginner
    • Dumbbells

19. 29. Zottman Curl

    

    851,671 SETS LOGGED76.4 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.

    • Intermediate
    • Dumbbells

20. 30. Dumbbell Hammer Pause Curl

    

    195,452 SETS LOGGED75.7 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.

    • Beginner
    • Dumbbells

21. 31. Reverse Dumbbell Curl

    

    601,544 SETS LOGGED75 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.

    • Intermediate
    • Dumbbells

22. 32. Cable Rope Hammer Curls

    

    272,772 SETS LOGGED74.3 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.

    • Beginner
    • Rope Cable

23. 33. Cable Double Bicep Curl

    

    223,157 SETS LOGGED73.6 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.

    • Beginner
    • Cable Crossover

24. 34. Concentration Curl

    

    3,149,548 SETS LOGGED72.3 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.

    • Intermediate
    • Dumbbells

25. 35. Dumbbell Seated Hammer Curl To Front Press

    

    77,161 SETS LOGGED71.6 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.

    • Beginner
    • Dumbbells
    • Incline Bench

26. 36. Dumbbell Standing Hammer Curl To Front Press

    

    205,364 SETS LOGGED70.9 mSCORE

    Dumbbell Standing Hammer Curl To Front Press is a compound exercise that combines a hammer curl with a shoulder press. This exercise primarily targets the biceps during the curl and the shoulders during the press. Performing this exercise standing adds instability and requires core engagement to maintain proper form. The combination of movements makes it a functional exercise helpful for building strength and coordination.

    • Beginner
    • Dumbbells

27. 37. Dumbbell Wide Curls

    

    961,320 SETS LOGGED70.3 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.

    • Beginner
    • Dumbbells

28. 38. EZ-Bar Reverse Grip Curl

    

    75,877 SETS LOGGED69.6 mSCORE

    Similar to other curls, this isolation exercise targets the biceps and forearms. The reverse grip enhances wrist and forearm engagement, making it an excellent option for building grip strength and forearm size. The use of an EZ-Bar adds stability compared to barbell or dumbbells, ensuring better form and allowing you to focus on exertion rather than stabilizing the weight.

    • Beginner
    • EZ Bar

29. 39. Single Arm Reverse Dumbbell Curl

    

    94,157 SETS LOGGED68.9 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.

    • Advanced
    • Dumbbells

30. 40. Barbell Pause Curl

    

    103,225 SETS LOGGED68.2 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.

    • Beginner
    • Barbells

31. 41. Dumbbell No Money Curls

    

    579,042 SETS LOGGED67.6 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.

    • Beginner
    • Dumbbells

32. 42. Single Arm Preacher Curl

    

    484,593 SETS LOGGED66.2 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.

    • Beginner
    • Preacher Curl Bench
    • Dumbbells

33. 43. EZ-Bar Pause Curl

    

    34,662 SETS LOGGED65.5 mSCORE

    EZ-Bar Pause Curl is an isolation exercise that targets the biceps. The use of an EZ-Bar adds some stability and comfort to the movement compared to standard barbells. By introducing a pause at the top of the curl, you can increase muscle activation and time under tension, making it a great exercise for building both strength and muscle mass in the biceps.

    • Beginner
    • EZ Bar

34. 44. Close-Grip EZ-Bar Curl

    

    395,934 SETS LOGGED64.9 mSCORE

    Close-Grip EZ-Bar Curl is an isolation exercise that targets the biceps. The close grip emphasizes the outer part of the biceps, providing a slightly different muscle activation compared to standard bicep curls. The EZ-Bar offers a more comfortable grip and adds stability, helping you focus on exertion rather than stabilizing the movement. This variation is excellent for adding diversity to your bicep workouts.

    • Intermediate
    • EZ Bar

35. 45. TRX Bicep Curl

    

    270,509 SETS LOGGED63.5 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.

    • Beginner
    • TRX

36. 46. EZ-Bar Reverse Close Grip Curl

    

    23,548 SETS LOGGED62.8 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength and pronates the forearms, which can be a way to train for functional applications of biceps strength. The EZ-Bar allows for a more comfortable grip compared to a straight bar, while the close grip emphasizes the long head of the biceps and forearm muscles.

    • Beginner
    • EZ Bar

37. 47. Mini Loop Band Kneeling Bicep Curl

    

    201,961 SETS LOGGED59.5 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.

    • Beginner
    • Mini Loop Bands

38. 48. Loop Band Hammer Curl

    

    130,285 SETS LOGGED57.4 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.

    • Beginner
    • Loop Bands

39. 49. Handle Band Bicep Curl

    

    606,936 SETS LOGGED55.4 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.

    • Beginner
    • Handle Bands

40. 50. Partner Curl Handoff

    

    970 SETS LOGGED53.4 mSCORE

    Partner Curl Handoff is a dynamic variation of the standard Curl. This exercise primarily targets the biceps and engages two people working in unison. One partner performs a Curl and at the top of the movement, hands off the weight to the other partner. This not only strengthens your biceps but also improves coordination and teamwork, making it more challenging and engaging than standard Curls.

    • Beginner
    • EZ Bar

41. 51. Isometric Biceps Hold

    

    112,809 SETS LOGGED52 mSCORE

    Isometric Biceps Hold is an isolation exercise that targets the biceps. Unlike standard curls, this exercise requires you to hold your arms in a fixed position, which can help improve endurance and muscle activation. The lack of movement makes it an excellent addition for burning out the biceps without adding more reps.

    • Beginner

42. 52. Loop Band Bicep Curl

    

    154,114 SETS LOGGED47.3 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.

    • Beginner
    • Loop Bands

43. 53. 21’s

    

    81,739 SETS LOGGED3.4 mSCORE

    21's are a curl variation that combines partial and full range repetitions to target the biceps. This isolation movement involves performing 7 reps in the lower half range, 7 reps in the upper half range, and 7 reps in the full range. This unique method keeps continuous tension on the biceps, maximizing muscle activation and promoting hypertrophy.

    • Beginner
    • EZ Bar