Here Are The Best Bicep Exercises
For Building Muscle And Strength

The best bicep exercises are the weightlifting exercises that allow you to use heavy weights and work the bicep through its full range of motion.

You'll see that I recommend dumbbell exercises over many barbell exercises or or bicep exercises that use the EZ curl bar.

Best Bicep Exercises

In no particular order... Curls Close Grip Chin Ups The links above take you further down this page.

Curls

There are tons of variations of the curling movement for the biceps. You can analayze all of them all you want, but every movement is still a curl.

For example, a preacher curl is the same movement as the standing dumbbell curl. A concentration curl is still a curl. A cable curl is still a curl.

I'm going to go over the best curling exercises and show you some videos of how to perform these movements properly.

• Alternate Dumbbell Curls

The guy in the video above is using some body movement to help get the weight up, but notice how he is still in control of the weights.

I HIGHLY recommend that you do the same. You don't have to so strict that you limit the amount of weight you can lift with curling movements.

• Incline Bench Dumbbell Curls

If you're a true beginner, then pay close attention to the form shown in the video above. I'm not a big believer in having perfect form and the strictest form possible for bicep exercises.

If you are experienced, use some body movement to get the weight up as the negative is the most important part of each rep. If a little extra body movement helps you do a few more extra controlled negatives, you are doing well.

• Preacher Curls

The guy in the video above is using an EZ curl bar. I recommend dumbbells over any type of barbells.

The three curling movements above are the best biceps exercises for building muscle. Let's take a look at one of the overall best bicep exercises that no one really knows about or uses...

Close Grip Chin Ups

Close grip chin ups (palms facing towards you) are one of the best exercises you can do to build strength and muscle in the biceps. You just can't get much better than this exercise...

Ensure you watch the entire video above. If you really want to build the biceps and have never tried this exercise, give it a shot in your next weightlifting program.

You've got to add some form of chin ups to your weight training program if you want to build the biceps. Chin ups of ANY kind help overload the biceps muscle and really builds muscle in the area.

Some Related Topics Here At WLC That Might Help You

We want to make sure you've found everything you're looking for so we've given you some pages related to weight lifting exercises here at the website:

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• 7 Quad Exercises to Build Powerful Legs
• 6 Hamstring Exercises With Videos
• Exercises for the 3 Major Muscle Groups of the Calves
• The Only 2 Chest Exercises You Will Ever Need
• A HUGE Variety of Exercises to Build Your Back
• Easily Build Your Biceps With the 4 Best Bicep Exercises
• The Most Powerful Trap Exercise
• Ab Exercises for That 6 Pack You Want...
• 3 Weight Training Exercises for a Great Butt
• Exercises for Healthy and Mobile Shoulders
• 5 Knee Strengthening Exercises Guaranteed to Fix Knee Problems
• Best Exercises for Each of the 11 Major Muscle Groups
• Why Compound Weight Lifting Exercises are Better...
• 7 Core Exercises That MUST Be a Part of Every Program
• WARNING: Too Many Exercises Per Workout

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