Standing Barbell Curls

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The classic standing barbell curl is a staple of any biceps-building exercise regimen.

Dumbbell Regular 21 Curls (Lower and Top Half) to Preacher Curls (Full Range Set)

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For these curls, you'll do half curls (bottom to middle and middle to top), and wind up with a set of full curls against a preacher bench to further isolate the bicep muscle.

Single-Leg Plate Curls

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Standing on one leg while you curl a weight plate doesn't just work your biceps; it also creates a simultaneous stability challenge for your core.

Stability Ball Hammer Dumbbell Curls

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Hammer curls are tough to begin with; try doing them while balancing in a modified squat against a stability ball.

Tube-Assisted Dumbbell Curls

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Turn your body into a cable machine by doing curls with dumbbells and a tube simultaneously.

Speed Tube Curls

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Do curls with tubes for continuous biceps-focused resistance as you lift and lower. Change your foot position to increase the intensity.

Flat Bench Rope Curl Drop Set

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Take your biceps to the limit with max-out drop rope curl drop sets. With each drop you'll curl to fatigue, maximizing the work—and the gains.

Low Cable Bent-Bar Squat and Curl Holding High

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The constant cable tension in this combo bicep and leg exercise serves a dual purpose, providing excellent resistance for both your curls and your squats.

Single-Leg Cable Curls

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A cable curl is an excellent resistance exercise for targeted bicep work; a cable curl on one leg is a core exercise you won’t soon forget.

Standing Cable Curls

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Using the cable machine to work your biceps ensures you maintain resistance on both the curl up and return.

Rope Hammer Curls

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Two-handed rope hammer curls are a great way to target the brachialis portion of the biceps.

Standing Barbell Curl Drop Set Leaning Against Wall

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By leaning against a wall as you do these bicep curls, you'll stabilize your body and isolate the bicep muscles.

Olympic Bar Bicep Curls

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The classic Olympic bar bicep curl builds bicep strength for more power in sports and, of course, more stretch in your t-shirts.

Incline Dumbbell Curls

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Isolate your biceps with this exercise and you'll get big gains in your guns.

Seated Dumbbell Hammer Curls

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Dumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program.

Dumbbell Hammer 21 Curls

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Want to push your biceps to the edge? Try dumbbell hammer 21 curls, which use three ranges of curling motion to work your biceps to the bone

Single Leg Twisting Dumbbell Curls

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Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down.

Standing Dumbbell Curls

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A properly executed dumbbell curl isolates the biceps muscles and keeps them engaged throughout the movement.

Dumbbell Twist Curls Drop Set

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This bicep exercise demands that you "rep out," taking your biceps to total fatigue and forcing the development of new, stronger muscle fibers.

Speed Alternating Dumbbell Curls and High-Speed Squats

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For a muscle-busting cardio burst, push as quickly as you can through sets of dumbell bicep curls alternating with squats.

Speed Dumbbell Hammer Curls

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For this variation on the dumbbell hammer curl, you'll lift and lower the dumbbells with speed and control for an extra level of difficulty.

Speed Dumbbell Twisting Curls

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For this variation on the standard dumbbell curl, you'll combine a swift and powerful hammer curl on the upswing with a regular curl on the way down.

Dumbbell 21 Curls

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Dumbbell 21 curls use three ranges of curling motion—lower half only, upper half only and full range of motion—to make your biceps beg for mercy.

Single-Arm Alternating Dumbbell Curls

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Single-arm alternating dumbbell curls work the biceps of each arm individually while overlapping reps to get your heart rate up.

Dumbbell Hammer Curls with Drop Set

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To build your biceps, you sometimes need to push them over the edge. This exercise forces you to do as many reps as you can.

Dumbbell Good Mornings with Arnold Shoulder Press

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This exercise develops strength in your core while it builds muscle in your limbs.

Speed Low Single Cable Scissor Squat and Row

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For this variation on the single cable squat and row, you'll focus on controlled speed as you do the combo exercise.

Hang Knee Tucks

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Hang knee tucks are tough. You'll need all the strength in your upper body to bring your knees up over your head in a tuck, and even more to lower them back down.

Power Hang Knee Tucks

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You'll need all the strength in your abs and upper body to do hang knee tucks. For this variation, you'll lift with power and speed.