10 Best Exercises To Target Your Biceps

1. Barbell Bicep Curl

How to: Grasp a barbell with an overhand grip and suspend it in front of your quadriceps.

Barbell Bicep Curl

 As you curl the bar to your torso, engage your core and keep your elbows pinned to your waist.

2. Incline Bicep Curl

While seated on an inclined bench, grasp a dumbbell at arm's length in each hand.

Incline Bicep Curl

Utilize your biceps to curl the dumbbell until it reaches your shoulder, then repeat.

3. Concentration Curl

While seated on the bench, support your right arm against your right leg and allow the weight to dangle.

Concentration Curl

Raise the weight, hesitate, and then lower it. Repeat on the opposite limb.

4. Twisting Dumbbell Curl

Hold a dumbbell in both hands, palms facing each other, at your side.

Twisting Dumbbell Curl

Alternately curl the dumbbells to your shoulders with your biceps while twisting your palms to face your torso.

5. Underhand Seated Row

Bend your knees and grasp the bar with your underhands, keeping your hands shoulder-width apart.

Underhand Seated Row

Lean back slightly while maintaining a straight back, and then propel the bar towards your belly button using your back muscles.

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