Best Bicep Exercises For Men

Are you looking to build a stronger and more defined upper body? If so, you probably already know that bicep exercises are a must-do. However, with so many variations of this classic exercise, it can be tough to know which one is the most effective for achieving your desired results.

In this article, we'll talk about the best bicep exercises for men that can help you build impressive biceps and take your arm gains to the next level. Both beginners and experts are sure to find these exercises challenging, helping to build your muscles and help you achieve your fitness goals.

So, let's find the best bicep exercises for a more muscular and defined upper body!

Table of Content

Introduction

Table of Content

Top 10 Best Bicep Exercises For Men

• Fat-Grip Hammer Curl

• Behind-the-Back Cable Curl

• EZ-Bar Preacher Curl

• Reverse Curl

• Cable Curl

• Chin-Up

• Standing Reverse Barbell Curl

• Dumbbell Concentration Curl

• Zottman Curl

• Wide-Grip Curl

Conclusion

Top 10 Best Bicep Exercises For Men

1. Hammer Curl

The fat-grip hammer curl is an effective bicep exercise that targets the brachialis, brachioradialis, and biceps brachii. It's on the list because using a thicker grip challenges the forearm muscles and grip strength, promoting overall forearm and bicep development.

The hammer grip also allows for neutral wrist positioning, reducing strain on the wrists and elbows.

How to do the Fat-Grip Hammer Curl

• Start with a thick barbell, dumbbell, or grip handle, and hold it with a neutral grip (palms facing each other).

• Keeping your core engaged and your back straight, curl the weight up towards your chest.

• Pause at the top, and lower the weight back down to the starting position.

• The key to this exercise is to keep your wrists straight and avoid letting.

2. Behind-the-Back Cable Curl

The behind-the-back cable curl is a unique bicep exercise that emphasizes peak contraction of the biceps. It's on the list because the behind-the-back position allows for a full range of motion and provides constant tension on the biceps throughout the movement.

This exercise effectively isolates the biceps and promotes muscle activation for peak development.

How to do the Behind-the-Back Cable Curls

• Attach a cable to a low pulley and grab the handle with your palms facing away from you.

• Step back so that there's tension on the cable and your arms are extended straight behind you.

• Bend your elbows to curl the weight up towards your shoulders, keeping your upper arms stationary.

• Squeeze your biceps at the top of the movement, then slowly lower the weight back to the starting position.

3. EZ-Bar Preacher Curl

The EZ-bar preacher curl targets the biceps and provides a supportive surface for the arms, reducing cheating and promoting strict form. It's on the list because the preacher bench isolates the biceps and minimizes momentum, allowing for focused bicep activation and development.

The EZ-bar grip also offers a neutral wrist position, reducing wrist discomfort.

How to do an EZ-Bar Preacher Curl:

• Sit on a preacher bench with your chest against the pad.

• Grab an EZ-bar with an underhand grip.

• Curl the bar up towards your chest, keeping your elbows close to your sides.

• Squeeze your biceps at the top of the movement, then slowly lower the weights back down.

• Focus on controlling the movement and using a full range of motion.

4. Reverse Curl

The reverse curl targets the brachioradialis and forearms while also engaging the biceps. It's on the list because it provides a unique movement pattern that emphasizes forearm development, contributing to overall arm strength and aesthetics.

This exercise is beneficial for individuals looking to enhance forearm and bicep balance.

How to do the Reverse Curl

• Grab a barbell with an overhand grip (palms facing down), and hold it in front of your thighs.

• Keeping your elbows close to your sides, curl the barbell up towards your shoulders.

• Pause at the top, then slowly lower the bar back down.

• Focus on using your biceps and brachialis muscles to lift the weight, and avoid swinging your body or using momentum.

5. Cable Curl

The cable curl is a versatile bicep exercise that allows for constant tension on the biceps and provides a full range of motion. It's on the list because the cable machine offers resistance throughout the entire movement, promoting effective muscle activation and growth.

Additionally, the cable system allows for various grip attachments, offering versatility in training.

How to do the Cable Curl Exercise

• Stand facing the cable machine with your feet hip-width apart.

• Grab the cable handle with an underhand grip and stand with your arms straight down at your sides.

• Curl the cable up towards your chest, keeping your elbows close to your sides.

• Pause at the top, then slowly lower the cable back down to the starting position.

• Try to keep your body still throughout the movement, and avoid swinging the cable.

6. Chin-Up

The chin-up is a compound exercise that targets the biceps, back, and shoulders. It's on the list because it's an effective bodyweight exercise for bicep development, especially when performed with an underhand grip.

Chin-ups provide a challenging stimulus for the biceps while also engaging the back muscles, promoting overall upper body strength and muscle mass.

How to do a Chin-Up Exercise:

• Grab a bar with your palms, facing towards you using an underhand grip.

• Hang from the bar with your arms fully extended.

• Engage your core and pull yourself up until your chin is above the bar.

• Lower yourself back down under control.

7. Standing Reverse Barbell Curl

The standing reverse barbell curl targets the brachioradialis, forearms, and biceps. It's on the list because the reverse grip emphasizes forearm development and also engages the biceps, promoting balanced arm strength.

This exercise challenges grip strength and forearm endurance while also contributing to overall bicep development.

How to do the Standing Reverse Barbell Curl

• Stand with your feet hip-width apart and hold a barbell with your palms facing up.

• Curl the barbell up towards your shoulders, keeping your elbows close to your sides.

• Pause at the top of the curl, then slowly lower the bar back down to the starting position.

• Repeat for the desired number of repetitions.

8. Dumbbell Concentration Curl

The dumbbell concentration curl is an isolation exercise that effectively targets the biceps. It's on the list because it provides a full range of motion and allows for focused bicep contraction, promoting muscle development and strength.

The concentration curl also helps address any strength discrepancies between the two arms.

How to do the Concentration Curl

• Sit on a bench with a dumbbell in one hand, your elbow resting on the inside of your thigh, and your back straight.

• Curl the dumbbell up, keeping your elbow stationary and focusing on using only your bicep to lift the weight.

• Pause at the top, then slowly lower the weight back down.

• Repeat on the other side.
  

9. Zottman Curl

The Zottman curl is a compound exercise that targets the biceps and forearms. It's on the list because the unique combination of a traditional curl followed by a reverse curl emphasizes both bicep and forearm development.

This exercise provides a comprehensive stimulus for the entire arm musculature, promoting balanced arm strength.

How to do the Zottman Curl

• Grab a pair of dumbbells and stand with your feet hip-width apart.

• With your palms facing your body, curl the dumbbells up towards your shoulders.

• At the top of the movement, rotate your wrists so your palms are facing away from you.

• Lower the dumbbells back down to the starting position.

• Repeat for the desired number of reps.

10. Wide-Grip Curl

The wide-grip curl is a bicep exercise that targets the outer portion of the biceps. It's on the list because the wider grip places greater emphasis on the long head of the biceps, contributing to overall bicep width and development.

This exercise provides a different angle of muscle stimulation compared to traditional curls, offering variety in bicep training.

How to do the Wide-Grip Curl

• Hold the EZ-curl bar with an underhand grip, palms facing up.

• Curl the bar up towards your shoulders, keeping your upper arms close to your sides.

• Pause at the top of the curl, and then lower the bar back down to the starting position.

• Repeat for the desired number of repetitions.