10 Best Bicep Exercises for Men

2. Standing Barbell Curl

This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.

1. Grasp the bar with an underhand grip while standing shoulder-width apart.
2. Get yourself into position, standing with a straight back, arms extended, and feet together.
3. Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
4. After pausing, lower the bar back to your starting position. Repeat.

3. Hammer Curl

The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.

1. Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
2. Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
3. Hold your position for a second, then lower the weights back down, entering your starting position.

4. Spider Curl

The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.