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.
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.
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.