7 Essential Bicep Exercises for Building Strength

Barbell Curls

Stand and curl a barbell with an underhand grip.

Dumbbell Curls

Curl dumbbells with an underhand grip, either alternately or simultaneously.

Hammer Curls

Curl dumbbells with a neutral grip (palms facing inwards).

Concentration Curls

Sit and curl a dumbbell with your elbow resting on your thigh.

Preacher Curls

Curl a barbell or dumbbell on a preacher bench.

Cable Curls

Curl using a low pulley on a cable machine.


Pull yourself up on a bar with an underhand grip.