Biceps Exercises: List of the Top 19

Alternating Dumbbell Curl: This exercise utilizes the movement of alternating arms to work the biceps muscles. Starting with both arms extended, bring one arm up while keeping the other still and then switch. This simulates a curling motion and increases muscular strength in the biceps.

Weighted Chin-Up: This exercise is designed to challenge the upper body muscles, particularly the lats and biceps. Start with a wide grip on the bar and pull up while keeping your chest out, mimicking an inverted rowing motion. This exercise can be made more challenging by adding additional weight through a belt or weighted vest.

Single-Arm Plate Curl: This exercise focuses on the bicep muscles with a line of resistance from a weight plate. Start in an upright position with your arm extended, and then curl the plate up to the shoulder for one repetition. Make sure to keep your elbow tucked into your side throughout the movement.

Dumbbell Curl: This classic biceps builder utilizes two weights each held in both hands directly below the shoulders. Keep your elbows still while curling both arms at once, as if you’re trying to bring them together against gravity – like a vertical tug-of-war between you and the dumbbells! Focus on bringing them up slowly and controlling each rep for best results.

Dumbbell Hammer Curl: This exercise isolates the bicep muscles and builds strength. Start with the weights held in your hands with the palms facing inwards, then curl them up until they reach shoulder height, squeezing the biceps at the top of the reps. Make sure to keep your elbows still throughout the movement.

Chest-Supported Dumbbell Row Iso: This exercise targets both the lats and biceps simultaneously by using an iso hold at the contracted position of a chest-supported row. With a weight in each hand, row up while keeping your chest on an incline bench and hold this position for 10 seconds or more before slowly lowering back down.

Chin-Up: This upper body exercise utilizes a pull-up bar to challenge your lats and biceps. Grip onto the bar with an underhand grip (palms facing you) and pull yourself up until your chin is above the bar. Lower yourself back down for one repetition and make sure to keep your upper arms close to your body throughout each rep for best results!

Band-Assisted Chin-Up: If you’re looking for an extra challenge, try incorporating a resistance band into this exercise. Place one end of a band around a secure object at shoulder height (like a squat rack) and grip it while you perform each chin up – this will add additional tension that will help build strength faster!

Band-Assisted Inverted Row: This exercise is designed to target the muscles of the upper back while using a resistance band as additional weight. Start in an inverted position with your feet on the ground and a band attached to an anchor point above you, then row up while keeping your body parallel to the ground. Hold this position for several seconds before returning to the starting position.

Band-Assisted Neutral-Grip Pullup: This exercise combines both a pullup and a chin-up for an effective upper body workout for both lats and biceps. Start with your hands in a neutral grip (palms facing each other) on a bar with a resistance band connected to it, then pull up until your chin is above the bar. Make sure to keep your chest out and squeeze the shoulder blades together for best results.

Band-Assisted Pullup: For those looking for an extra challenge, try incorporating a band into this classic pullup variation. Anchor one end of a band around an object at shoulder height and hold onto it while performing your pullups – this will add resistance that helps build strength faster!

Band-Resisted Pullup: Take your pullups to the next level with this advanced variation that utilizes a band for added tension. Secure one end of the band around an anchor point at shoulder height and hold onto it while performing each pullup – you’ll feel increased resistance that helps build strength faster!

Banded Curl: This biceps builder utilizes a resistance band to target the muscles. Start by looping the band around a secure object and gripping onto one end with each hand, then curl your arms up until they reach shoulder height. Focus on controlling each rep and squeezing at the top for best results.

Bent-Over Dumbbell Row: This exercise engages both the lats and biceps simultaneously. Start by holding two dumbbells in each hand with a slight bend in your knees, then row up while keeping your back straight and elbows tucked into your sides. Follow this motion with a slow and controlled return to the starting position for one repetition.

Cable Pull-Down: Utilize a cable machine to work both the lats and biceps together in this effective exercise. Sitting down in front of an adjustable cable machine, grip onto the handle with an overhand grip (palms facing down) and pull it down towards your chest while controlling each rep for best results.

Chest-Supported Dumbbell Row: This variation of standard rows targets both lats and biceps using an iso hold at the contracted position. Start by lying on an incline bench while holding two dumbbells in each hand, then row up while maintaining good posture throughout each rep before slowly lowering them back down to complete one repetition.

X-Lat Band Pull-Down: Add extra tension to this classic pulldown exercise by attaching a band for added resistance! Secure one end of a band around an anchor point at shoulder height and grip onto it with an overhand grip (palms facing down). Pull it down towards your chest as you squeeze your shoulder blades together before returning to starting position for one rep.

Weighted Neutral-Grip Pullup: Take your pullups to the next level with this advanced variation that utilizes weights for added intensity! Start by gripping onto a bar with palms facing each other, then pull up until your chin is above the bar before slowly lower yourself back down – make sure to keep your upper arms close throughout each rep for best results!

T-Bar Row: This exercise isolates all major back muscles including lats, traps, rhomboids and biceps as well. Standing up tall in front of a T-bar machine, grasp onto the handles firmly while keeping your back slightly arched and chest out throughout each rep – use slow, controlled motions as you row up before returning to starting position for one repetition.