Arms — Biceps

Curl exercises and isolation work for the biceps brachii.

8 Articles

IsolationBicepsForearms

The Zottman curl combines supination on the way up and pronation on the way down to work biceps and forearms.

Published on February 21, 2026Read more

IsolationBicepsBarbell

The preacher curl isolates the biceps by eliminating swinging thanks to the preacher bench support.

Published on February 21, 2026Read more

IsolationBicepsDumbbells

The incline curl stretches the long head of the biceps for maximum development.

Published on February 21, 2026Read more

IsolationBicepsForearms

The hammer curl targets the brachialis and brachioradialis for thicker arms, using a neutral grip.

Published on February 21, 2026Read more

IsolationBicepsCable

The low cable curl offers constant tension for optimal biceps work.

Published on February 21, 2026Read more

IsolationBicepsDumbbells

The concentration curl provides maximum biceps isolation with total movement control.

Published on February 21, 2026Read more

IsolationBicepsBarbell

The barbell curl is the foundational exercise for biceps brachii development.

Published on February 21, 2026Read more

IsolationBicepsDumbbells

Alternating dumbbell curls allow unilateral biceps work with active supination.

Published on February 21, 2026Read more