- Barbell Bicep Curl: This classic exercise is a staple for bicep development. Stand with a barbell in your hands, palms facing forward, and curl the barbell up towards your chest while keeping your elbows stationary.
- Dumbbell Hammer Curl: This exercise targets both the biceps and forearms. Hold dumbbells at your sides with palms facing your body, and curl them up while maintaining a neutral grip.
- Preacher Curl: By using a preacher bench, this exercise isolates the biceps and helps maintain strict form. Sit at the preacher bench, place your upper arms on the pad, and curl the weight upwards.
- Concentration Curls: This exercise effectively isolates the biceps and improves mind-muscle connection. Sit on a bench, hold a dumbbell in one hand, rest your elbow against your inner thigh, and curl the weight towards your shoulder.
- Incline Dumbbell Curl: This variation of the bicep curl targets the long head of the biceps. Lie back on an incline bench with dumbbells in your hands, palms facing forward, and curl the dumbbells up towards your shoulders.
- Cable Curls: Using a cable machine, this exercise provides constant tension on the biceps throughout the movement. Stand facing the cable machine, grasp the cable attachments with palms facing up, and curl the cables towards your shoulders.
- Chin-Ups: This bodyweight exercise primarily targets the biceps and back. Grab a pull-up bar with an underhand grip, hands shoulder-width apart, and pull your body up until your chin is above the bar.
- Spider Curls: This exercise emphasizes the peak contraction of the biceps. Lie face down on an incline bench, hold a barbell with an underhand grip, and curl the barbell up towards your shoulders.
- Alternating Dumbbell Curls: This exercise allows you to focus on each arm individually and maintain better form. Stand with dumbbells in your hands, palms facing forward, and curl one arm at a time while keeping the other arm stationary.
- Zottman Curls: This exercise targets both the biceps and forearms. Stand with dumbbells in your hands, palms facing up, curl the weights up to your shoulders, rotate your wrists so that palms are facing down, and lower the dumbbells back down.
