Best Exercises to Build Stronger Biceps

Dumbbell Alternating Bicep Curl

Steps : 1.) Start by standing with your feet shoulders width apart. 2.) Pick up the barbells using a palm inward grip. 3.) Curl each barbell alternating each time. 4.) Repeat for the desired amount of reps.

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.

Dumbbell Alternating Hammer Curl

The alternate hammer curl exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms. Steps : 1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly. 2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body. 3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle. 4.) Hold for a count and return back to the starting position. 5.) Repeat the same steps with your right arm for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

Dumbbell Incline Curl

The incline dumbbell curl exercise uses an incline bench to change your body's position as you perform the bicep curl exercise. Steps : 1.) Start by taking an incline bench and adjusting it to a 45-degree incline angle, then grabbing dumbbells in each and sitting down with your back against he bench with your feet rested on the floor in front of you. 2.) Once in position let your arms hang down at your sides and while keeping your elbows straight, raise the dumbbells up towards your head, squeezing your biceps on the way up. 3.) In the top position, hold for a count and then return back to the starting position. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Bicep Curl

The standing biceps cable curl exercise uses a cable instead of a barbell to target the bicep muscles. Steps : 1.) Start by attaching a short bar to a cable pulley at the bottom of the machine then stand with your feet shoulder width apart, abs tight and knees bent slightly. 2.) Grab the bar with a close underhand grip, lower your arms down towards your thighs and then, by bending through your elbows, raise the bar up towards your upper chest. 3.) Once at the top position, squeeze your biceps and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

EZ Bar Curl

The EZ-Bar Curl exercise uses either an EZ-bar or curl bar to help isolate the biceps and build bigger arms. Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your knees slightly bend. 2.) Grab onto the barbell in front of you with an underhand (palms up) grip and lower the bar until it is up against your thighs as this will be your starting position. 3.) Making sure that you keep your elbows still, raise the bar slowly up towards your chest until your forearms touch your biceps, feel a stretch and squeeze in those muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You can lean up against a wall or a post to prevent yourself from swaying thus making the exercise ineffective.

Preacher Curl Machine

The preacher curl machine exercise is a great exercise to support the triceps and isolate the biceps to build bigger and stronger arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench and resting your forearms against the bench and extend them fully. 2.) Grasp the bar underhand (palms up) and pull it towards your head, isolating and squeezing the bicep muscle. 3.) Pause for a moment and then lower the bar back to starting position. 4.) Repeat for as many reps and sets you desire. Tips : 1.) Perform this exercise in a slow controlled manner for best results.

Dumbbell Concentration Curl

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position. 2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee. 3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat the same steps.

Barbell Preacher Curl

The preacher curl exercise uses a special bench to help support the triceps and isolate the biceps to build bigger arms. Steps : 1.) Start off by adjusting the seat of a preacher bench so that your arms are level with the top of the bench. 2.) Grab onto a bicep curl bar with an underhand (palms up) grip, keeping your arms shoulder-width apart, resting them against the bench, and extending them fully. 3.) While keeping your arms on the bench, slowly curl the bar up towards your head, isolating the bicep and squeezing the muscles. 4.) Hold for a count and then return back to the starting position. Tips 1.) Perform this exercise in a slow manner to attain the best results.

Dumbbell Seated Bicep Curl

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Begin by sitting up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand with a palms up grip. 2.) While holding the dumbbells, extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.

Cable Rope Hammer Curl

The hammer curls with a rope exercise a great exercise that uses a rope with a cable machine to isolate the biceps and build bigger arms. Steps : 1.) Start by attaching a rope to a cable pulley to the bottom of the weight stack and stand in front of the machine with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab the rope with a close underhand grip (palms facing up). 3.) Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest. 4.) Hold for a count, squeezing the biceps and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Preacher Curl

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise that uses dumbbells and single arm movements for better control of the bicep and targeting of the muscles. Steps : 1.) Start by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench. 2.) Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down. 3.) Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position. 4.) Hold for a count, squeezing and isolating your bicep, and return back to the starting position. Tips : 1.) Perform this exercise in a slow controlled manner for best results.

Dumbbell Hammer Curl (Cross Body)

The cross body hammer curl exercise targets the biceps using a cross motion rather than the standard curl. Steps : 1.) Start by standing up straight and grabbing a dumbbell in each hand with palms facing inward. 2.) While keeping your palms facing in, curl the dumbbell up towards the opposite shoulder, isolating the bicep and squeezing the muscle. 3.) Continue bringing the dumbbell up to touch the shoulder until you feel a stretch in your bicep and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable One-Arm Bicep Curl

The cable standing one arm bicep curl exercise is a single arm version of the bicep cable curl that targets and isolates the bicep muscle. Steps : 1.) Start off by attaching a stirrup bar to a low cable pulley and standing on the side of the weight stack with your legs shoulder width apart and your knees slightly bent. 2.) Grasp the stirrup in one hand with an underhand grip (palms facing up) and lower the stirrup to the top of your thighs. 3.) Keeping your elbows still, curl the stirrup up towards your chest, squeezing and isolating the bicep muscle. 4.) Slowly lower the stirrup to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Zottman Curl

The dumbbell zottman curl is an advanced dumbbell bicep exercise where you turn the palms up (supination) and then down (pronation) at the top of the movement. This exercise will strengthen and build the biceps and forearm muscles. Steps : 1.) Start off standing with your feet shoulder-width apart, your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in each hand with your palms facing each other and hands at your sides. 3.) Curl your arms up turning your palms so they are facing down as the dumbbells reach your chest, squeezing your bicep muscles. 4.) Pause for a moment, then turn the palms down (facing the floor) and then return to the starting position as you maintain that position. 5.) Repeat for as many reps and sets as desired.

Cable Bicep Curl (Close Grip)

Steps : 1.) Start by standing up straight in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in a close underhand grip then slowly, then raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

EZ Bar Preacher Curl (Close Grip)

Steps : 1.) Start by setting up either weighted EZ bar with the weight that you would like to use to perform this exercise. 2.) Then sit down on the bench with your feet flat on the floor and arms extended out grabbing onto the bar with a close underhand grip. 3.) Slowly curl the bar up towards your shoulders, isolating and squeezing your shoulders, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Curl

Steps : 1.) Start by grabbing onto a cable bar with a shoulder-width overhand grip. 2.) Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.