7 Best Bicep Exercises for Men


Barbell Curls

The classic exercise for targeting the biceps, performed by curling a barbell with both hands.

Hammer Curls

Alternating dumbbell curls with a neutral grip to target both the biceps and forearms.


A compound exercise that primarily targets the back muscles but also engages the biceps for a challenging workout.

Preacher Curls

Using a preacher bench to isolate the biceps and focus on the peak contraction.

Concentration Curls

Performed while seated, this exercise targets the biceps individually, emphasizing the mind-muscle connection.

Cable Curls

Using cable machines with various attachments to provide constant tension and a wide range of resistance.

Incline Dumbbell Curls

Performed on an incline bench to target the long head of the biceps and emphasize the upper portion of the muscle.

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