Best Biceps Exercises

1. Barbell Curl

The barbell curl is one of the more iconic biceps exercises to date. When done correctly this exercise targets the biceps and can add serious size and strength to the entire muscle, often with higher amounts of loading the other biceps exercises.

2. Chin-Up

The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps (and back). Often, however, lifters may perform these incorrectly, using a lot of the anterior shoulder and grip muscles. Be sure to read the how-to-section to maximize chin-up performance, strength, and muscle building.

3. EZ Bar Preacher Curl

The EZ bar preacher curl is a bicep curl done with a speciality bar. This specialty bar places the wrist in a 30-45 degree supinated angle, slightly different than the standard straight bar. This can help to stimulate different muscle fibers of the bicep and help to reduce strain on the wrists in lifters who may have discomfort with a straight barbell curl.

4. Incline Dumbbell Curl

The incline dumbbell curl is a bicep curl variation that placed the lifter in a position that does not allow the shoulder to become involved. By placing the lifter on an incline bench, the torso is reclined, exposing more of the biceps and increasing the overall range of motion.