{"id":63629,"date":"2023-03-15T13:55:12","date_gmt":"2023-03-15T17:55:12","guid":{"rendered":"https:\/\/barbend.com\/?p=63629"},"modified":"2025-03-13T13:39:20","modified_gmt":"2025-03-13T17:39:20","slug":"best-biceps-exercises","status":"publish","type":"post","link":"https:\/\/barbend.com\/best-biceps-exercises\/","title":{"rendered":"16 Best Biceps Exercises for a Muscle-Building Workout"},"content":{"rendered":"\n

At BarBend<\/em>, we love training biceps. Who doesn’t? Big biceps signal to the world that you like to put in work at the gym. <\/p>\n\n\n\n

That’s why our staff of industry veteran trainers, coachers, and educators have put our collective nose to the grindstone and built out this list of the best biceps exercises. You\u2019ll also get more info on the muscle itself and learn how to incorporate biceps workouts into your routine. <\/p>\n\n\n\n

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Meet the Experts<\/h2>\n\n\n\n

This article was originally written by Mike Dewar<\/strong><\/a>, CSCS, weightlifter and strength & conditioning coach who founded J2FIT. Alex Polish<\/strong><\/a> is BarBend<\/em>\u2018s Editor, a certified personal trainer (through the American Council on Exercise), and is certified in Kettlebell Athletics.<\/p>\n\n\n\n

Jake Dickson<\/strong><\/a>, BarBend<\/em>\u2018s Senior Writer, verified this article. Dickson holds a B.S. in Exercise Science, as well as a CPT-NASM certification and USAW-L2 weightlifting certification. Dickson updated this article to better reflect BarBend<\/em>\u2019s evolving standards<\/strong> for exercise prescriptions. Find more information about that process here<\/a>. <\/p>\n\n\n\n

You’ll also find expert input from Kyrie Furr<\/a>. Furr is a CrossFit coach, personal trainer, B.S. graduate in Sports Management, and is a former collegiate athlete.<\/p>\n<\/div>\n\n\n\n

16 Best Biceps Exercises<\/h2>\n\n\n\n
    \n
  1. Preacher Curl<\/a><\/strong><\/li>\n\n\n\n
  2. Hammer Curl<\/a><\/strong><\/li>\n\n\n\n
  3. Bayesian Curl<\/a><\/strong><\/li>\n\n\n\n
  4. Zottman Curl<\/a><\/strong><\/li>\n\n\n\n
  5. Concentration Curl<\/a><\/strong><\/li>\n\n\n\n
  6. Barbell Curl<\/a><\/strong><\/li>\n\n\n\n
  7. Chin-Up<\/a><\/strong><\/li>\n\n\n\n
  8. Incline Dumbbell Curl<\/a><\/strong><\/li>\n\n\n\n
  9. Spider Curl<\/a><\/strong><\/li>\n\n\n\n
  10. EZ-Bar Curl<\/a><\/strong><\/li>\n\n\n\n
  11. Drag Curl<\/a><\/strong><\/li>\n\n\n\n
  12. Seated Dumbbell Curl<\/a><\/strong><\/li>\n\n\n\n
  13. Cheat Curl<\/a><\/strong><\/li>\n\n\n\n
  14. Crucifix Curl<\/a><\/strong><\/li>\n\n\n\n
  15. Resistance Band Curl<\/a><\/strong><\/li>\n\n\n\n
  16. Cable Curl<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n

    Editor\u2019s Note: <\/em>The content on <\/em><\/strong>BarBend <\/strong>is meant to be informative in nature, but it should not be taken as medical advice<\/em><\/strong>. When starting a new training regimen and\/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.<\/em><\/p>\n\n\n\n

    <\/a>\r\n<\/strong>1. Preacher Curl<\/h2>\n\n\n\n
    \"BarBend's<\/figure>\n\n\n\n
    Equipment Needed<\/strong><\/td>Dumbbell, adjustable weight bench<\/td><\/tr>
    Muscles Worked<\/strong><\/td>Biceps<\/td><\/tr>
    Sets & Reps<\/strong><\/td>3 x 8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Curling on a preacher bench<\/a> lengthens the exercise\u2019s effective range of motion. “Leaning your arm against an angled pad causes gravity to apply tension on the bottom half of the curl,” explains Dickson. <\/p>\n\n\n\n

    We think you can enhance the preacher curl<\/a> further by working with one arm at a time \u2014 the single-arm preacher curl allows you to stretch your biceps out a bit more and target them individually for balanced development.<\/p>\n\n\n\n

    How To Do It<\/strong><\/h3>\n\n\n\n
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    1. Set an incline bench station to about 60 degrees if you don\u2019t have access to a preacher bench.<\/li>\n\n\n\n
    2. Drape one or both arms over the pad of the bench, ensuring your elbow is jammed snugly into the edge.<\/li>\n\n\n\n
    3. Unfurl your arm and lower the weight slowly down until your elbow is almost fully straight.<\/li>\n\n\n\n
    4. Reverse the motion and curl until your forearm is at least perpendicular to the surface you\u2019re resting on.<\/li>\n<\/ol>\n\n\n\n

      Modifications<\/strong><\/h3>\n\n\n\n