Best Bicep Exercises

While I have a few I consider the ‘best bicep exercises’, for me, the best bicep exercise is one you (almost) never see people perform, at least not for their biceps. And that’s the curl grip pull up, arms shoulder width, or slightly inside the shoulders.

If you don’t yet have the strength to make this a meaningful exercise, you can use the lat pulldown machine.

This exercise is the centerpiece for my favorite biceps workout that is part of my free arm training report you can get ==> Advanced Arm Training

This is a pure biceps builder and if you want big, strong arms, you need to include this exercise as part of your arm routine, at least on a semi-regular basis. Bodyweight exercises in general are vastly underrated for both strength and muscle building.

As you’ll see in that routine above, it is centered around the pull up and the dip, two fantastic exercises.

In fact, you can build impressive biceps, triceps, chest, back and shoulders focusing on just those two exercises. Yes, an impressive upper body from those two bodyweight exercises.

Okay, back to the bicep exercises. After the pull ups (or lat pulldowns, palm facing your grip with a straight bar), I do still have a few favorite traditional arm exercises.

Here are the best bicep exercises (well, my favorite, anyway):

• Pull ups (palms facing toward you)
• Incline Dumbbell Curls
• Incline Dumbbell Hammer Curls
• Standing Curls
• Standing Dumbbell Hammer Curls

This doesn’t mean there aren’t other great bicep exercises, and it’s far from a complete list, but if you focus on these for your biceps, work hard, use progressive overload, and don’t over train with too many sets or workout too often, you can quickly build some serious bicep muscle with these.

Oh, and some of my favorite techniques for muscle building when it comes to the arms are as follows:

Don’t forget to grab your free one week workout routine that includes using the best bicep exercises!

And check out 3 Best Tricep Exercises for Killer Arms