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The best bicep exercises to build mass

Stand with feet shoulder-width apart, grip the barbell with a shoulder-width overhand grip, and curl the weight up towards your shoulders, squeezing at the top. Slowly lower the weight back down.

Barbell Curl

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Similar to the barbell curl, but the angled grip of the EZ bar can be easier on the wrists. This variation also allows for more emphasis on the brachioradialis, a muscle in the forearm that assists the biceps.

EZ Bar Curl

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This variation targets the upper bicep head. Sit on an incline bench with a dumbbell in each hand, curl the weights up towards your shoulders, focusing on squeezing your biceps at the top.

Incline Dumbbell Curl

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 Isolates the short head of the bicep for targeted development. Sit on a bench and lean forward, bracing one hand on your knee for stability. Curl the dumbbell in your other hand towards your shoulder, feeling the contraction in your bicep. 

Concentration Curl

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Targets the brachioradialis and inner bicep head. Stand with feet shoulder-width apart, hold dumbbells with a neutral grip (palms facing your body), and curl the weights up towards your shoulders. 

Hammer Curl

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This exercise restricts upper body movement, forcing your biceps to do the work. Sit on a preacher curl machine or use a preacher pad, brace your arms against the pad, and curl the weight towards your shoulders. 

Preacher Curl

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A bodyweight exercise that builds overall upper body strength, including the biceps. Hang from a pull-up bar with an overhand grip (palms facing you), pull yourself up until your chin clears the bar. Slowly lower yourself back down.

Chin-Ups

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Similar to chin-ups, but with a narrower hand grip (hands about shoulder-width apart). This variation places more emphasis on the biceps compared to a wider grip pull-up.

Pull-Ups

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