10 Best Biceps Exercises

Barbell Or EZ-Bar Curl

Why it’s on the list: The standard shoulder-width curl engages the short and long heads of the biceps equally, you can alter grip width to slightly change the emphasis (wide to target the short head, narrow for the long head), you can really pile on the weight, and you don’t have to sit there endlessly working one arm at a time.

How many more reasons do you need? If you’re only going to do one biceps exercise, make it this one

Want to use a straight bar instead of a cambered EZ-bar? Have at it, if your wrists don’t mind. A 2018 study found that while both variants produced greater activity than dumbbell curls, “The small difference between [barbell] and EZ variants makes the choice between these two exercises a matter of subjective comfort.”

Barbell Curl Variations for Biceps Growth:

Standing Barbell curl (standard, close grip, wide grip)

Standing EZ-bar curl (standard, close grip, wide grip)

Seated barbell curl (emphasizing top half of range of motion) n your workout: Hit your heavy curls at the beginning of your biceps workout when you can really challenge yourself with weight For a bit more of a strength stimulus, choose a weight you can handle for about 6-8 reps, or even a classic size-and-strength rep range like 5×5 A common biceps blunder is rocking your body excessively on this movement

Keep it strict for the most part, especially when you’re going heavy

Cable Curl

Why it’s on the list: This movement seems a lot like the standing barbell curl at 몭rst glance. After all, they’re both bilateral movements in which you take a shoulder-width, underhand grip on the bar What makes it different is that, like all of the best musclebuilding cable exercises, the angle of loading gives you constant tension on the muscle through the full range of motion

Essentially, that means you can’t rest at the bottom or the top, which creates more total time under tension. Plus, depending on the gym you’re in, you might have numerous handle options and body positions to keep you busy handle options and body positions to keep you busy.

Cable Curl Variations for Biceps Growth:

Cable straight-bar biceps curl

Squatting cable EZ-bar biceps curl

Standing reverse-grip cable curl

Lying cable biceps curl n your workout: Because it’s fairly similar to the barbell curl, pick one or the other If you’re doing it 몭rst in your workout, go fairly heavy and use a challenging weight for 6-10 reps per set If you choose to do it later in the workout, go for 8-12 or more per set

Dumbbell Curl

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