Stand with feet shoulder-width apart, grip the barbell with a shoulder-width overhand grip, and curl the weight up towards your shoulders, squeezing at the top. Slowly lower the weight back down.
Similar to the barbell curl, but the angled grip of the EZ bar can be easier on the wrists. This variation also allows for more emphasis on the brachioradialis, a muscle in the forearm that assists the biceps.
This variation targets the upper bicep head. Sit on an incline bench with a dumbbell in each hand, curl the weights up towards your shoulders, focusing on squeezing your biceps at the top.
Isolates the short head of the bicep for targeted development. Sit on a bench and lean forward, bracing one hand on your knee for stability. Curl the dumbbell in your other hand towards your shoulder, feeling the contraction in your bicep.
Targets the brachioradialis and inner bicep head. Stand with feet shoulder-width apart, hold dumbbells with a neutral grip (palms facing your body), and curl the weights up towards your shoulders.
This exercise restricts upper body movement, forcing your biceps to do the work. Sit on a preacher curl machine or use a preacher pad, brace your arms against the pad, and curl the weight towards your shoulders.
A bodyweight exercise that builds overall upper body strength, including the biceps. Hang from a pull-up bar with an overhand grip (palms facing you), pull yourself up until your chin clears the bar. Slowly lower yourself back down.
Similar to chin-ups, but with a narrower hand grip (hands about shoulder-width apart). This variation places more emphasis on the biceps compared to a wider grip pull-up.