25 Best Bicep Exercises

Exercise	Description
Barbell Curl	Grab that trusty barbell, curl it up with controlled power, and feel your biceps ignite like never before. This classic exercise hones in on those biceps, leaving them swollen and pumped.
Dumbbell Curl	Ah, the humble dumbbell. Grab a pair, let your arms hang at your sides, and then curl those weights up, squeezing those biceps with all your might. It's like sculpting a masterpiece, one rep at a time.
Hammer Curl	Break the mold and unleash the power of the hammer curl! Hold those dumbbells with a neutral grip, palms facing each other, and curl them up. This exercise adds thickness to your biceps, creating a powerful and rugged look.
Preacher Curl	Step into the preacher curl station and let your arms rest against the angled pad. Now, curl that barbell or dumbbell up, targeting the biceps with laser-like precision. The preacher curl isolates the biceps, delivering an intense burn that's hard to resist.
Concentration Curl	Sit down, lean forward, and focus like a laser beam on those biceps. The concentration curl demands your undivided attention as you curl that dumbbell, elbow planted firmly against your inner thigh. Feel the burn, and watch those biceps grow.
EZ-Bar Curl	Say goodbye to standard bars and say hello to the EZ-bar! This uniquely designed barbell puts less stress on your wrists, allowing you to curl with maximum comfort and power. It's the perfect recipe for biceps that command attention.
Cable Curl	Harness the power of cables and ignite your biceps from all angles. Attach a handle to the cable machine, grab it with determination, and curl away. The constant tension provided by the cables will give your biceps an unparalleled pump.
Incline Dumbbell Curl	Take your curls to new heights with the incline dumbbell curl. Set your bench at an incline, lie back, and curl those dumbbells up, all while defying gravity. This exercise targets the upper portion of your biceps, sculpting a well-rounded peak.
Spider Curl	Imagine being a spider, but instead of spinning webs, you're curling for gains. Rest your chest against an incline bench, let your arms hang freely, and curl those dumbbells towards your forehead. The spider curl targets the biceps in a unique and challenging way.
Zottman Curl	Prepare to shock your biceps with the Zottman curl. Start with an underhand grip, curl the dumbbells up, but as you reach the top, rotate your palms to face down. This exercise targets both the biceps and forearms, giving you an all-in-one package.
Reverse Curl	Flip the script and give your biceps a new challenge with the reverse curl. Grab that barbell with an overhand grip, curl it up, and feel the burn in your brachialis and forearms. It's a twist on the traditional curl that will leave your biceps begging for mercy.
Close-Grip Chin-Up	Unleash the beast within with the close-grip chin-up. Grab the bar with your palms facing towards you, hands shoulder-width apart, and pull yourself up until your chin clears the bar. This compound exercise not only targets your biceps but also gives your back a solid workout.
Seated Alternating Dumbbell Curl	Take a seat, grab those dumbbells, and start a symphony of bicep curls. Alternate between your left and right arm, squeezing each bicep with ferocity. This exercise ensures balanced growth and symmetrical biceps.
Standing Resistance Band Curl	Break free from traditional weights and embrace the resistance band. Step on it, grab the handles, and curl those bands up, feeling the tension in your biceps increase with every rep. It's a portable workout that goes wherever you go.
Preacher Hammer Dumbbell Curl	Combine the power of the preacher curl and the hammer curl for a match made in bicep heaven. Set up on the preacher curl bench, hold those dumbbells with a neutral grip, and curl them up. Feel the burn as your biceps scream for more.
Machine Curl	Sit back, relax, and let the machine work its magic on your biceps. Adjust the weight, grab the handles, and curl away. The machine curl provides stability, allowing you to focus solely on those biceps without any distractions.
21s (Barbell or Dumbbell)	Brace yourself for the ultimate bicep challenge with the 21s. Whether you choose a barbell or dumbbells, the concept is the same. Perform seven partial reps from the bottom to the midpoint, then seven from the midpoint to the top, and finally, seven full-range reps. It's a recipe for bicep growth like no other.
Cross Body Hammer Curl	Unleash the power of the cross body hammer curl and watch your biceps reach new heights. Hold those dumbbells with a neutral grip, curl them up towards the opposite shoulder, and feel the burn in your biceps and forearms. It's a game-changer.
Standing Dumbbell Hammer Curl	Stand tall, grab those dumbbells, and let the hammer curl take center stage. With a neutral grip, curl the dumbbells up, keeping your elbows stationary. This exercise targets not only the biceps but also the brachialis, giving your arms a well-rounded look.
Alternating Incline Dumbbell Curl	Take your curls to the incline bench once again, but this time with an alternating twist. Curl one dumbbell up while the other arm rests at the bottom. Alternate between arms, and feel the biceps pump as you conquer each rep.
Cable Hammer Curl	Return to the cable machine, grab the handles, and unleash the power of the cable hammer curl. With a neutral grip, curl those handles up, feeling the cables challenge your biceps from start to finish. It's a workout that keeps your muscles guessing.
Scott Curl	The Scott curl, named after the legendary bodybuilder Larry Scott, is a game-changer for your biceps. Rest your triceps on the Scott curl bench, grab that barbell, and curl it up. The angle of the bench isolates the biceps, giving them the attention they deserve.
Preacher Machine Curl	Let the preacher machine take your bicep game to the next level. Adjust the seat, place your arms on the pad, and curl that machine's handles towards your chest. This exercise provides constant tension, leaving your biceps begging for mercy.
Resistance Band Hammer Curl	Say hello to the resistance band once again, but this time with a hammer twist. Step on the band, grab the handles, and curl those bands up, maintaining a neutral grip. It's a dynamic exercise that targets both the biceps and forearms.
Standing Barbell Hammer Curl	Finish off this epic bicep journey with the standing barbell hammer curl. Grab that barbell with a neutral grip, curl it up towards your shoulders, and let the burn fuel your determination. It's the grand finale that leaves your biceps screaming for an encore.