Ten Exercises To Help You Develop Stronger Biceps With Lean Cuts

Barbell Bicep Curls

Stand with your feet shoulder-width apart, grip a barbell with your hands shoulder-width apart, and curl the barbell up towards your chest.

Dumbbell Bicep Curls

Hold a dumbbell in each hand, arms fully extended, and curl the weights up one at a time.

Hammer Curls

Similar to regular dumbbell curls, but with your palms facing inwards, targeting different parts of the biceps.

Preacher Curls

Using a preacher bench, place your upper arms on the bench and curl the barbell or dumbbells.

Concentration Curls

Sit on a bench with your legs apart, rest your elbow on your thigh, and curl a dumbbell with one arm, isolating the bicep muscle.

Chin-Ups

Grasp a pull-up bar with your palms facing you and pull your body upward until your chin is above the bar. This works both biceps and back muscles.

Cable Bicep Curls

Use a cable machine with a straight or EZ-curl bar attachment to perform curls for constant tension on the biceps.

21s

A specialized curl exercise involving partial curls at the bottom, top, and full range of motion for 7 reps each.

Incline Dumbbell Curls

Perform dumbbell curls while lying on an incline bench, which changes the angle and targets the biceps differently.

Resistance Band Curls

Attach a resistance band to a sturdy anchor and curl the band with your hands for added resistance.