The Top 5 Bicep Exercises for Men in 2024

Incorporate these 5 bicep exercises into your workout routine to effectively target and strengthen your biceps helping you achieve your fitness goals in 2024.

Straight Bar Curls

Straight bar curls are a classic bicep exercise perfect to target the biceps brachii muscle. This exercise is performed using a straight barbell, which allows for a great range of motion and engages both biceps simultaneously.

To perform straight bar curls:

Stand up straight with your feet shoulder-width apart and your arms fully extended, holding the barbell with an underhand grip.

Keep your elbows close to your sides and slowly curl the barbell up towards your chest, contracting your biceps.

Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position.

Repeat for the desired number of repetitions.

Hammer Curls

Hammer curls are another effective exercise for building strong biceps. This exercise targets both the biceps brachii muscle and the brachialis muscle. Hammer curls are performed with dumbbells, which allow for a neutral grip.

To perform hammer curls:

Stand up straight with your feet shoulder-width apart and your arms fully extended, holding a dumbbell in each hand with a neutral grip (palms facing your body).

Keep your elbows close to your sides and slowly curl the dumbbells up towards your shoulders, keeping your palms facing your body throughout the movement.

Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.

Repeat for the desired number of repetitions.

Reverse Grip Curls

Reverse grip curls, also known as supine curls, are a variation of the traditional bicep curl that targets the brachialis muscle and the outer head of the biceps, as well as some emphasis on the muscles located in your forearm. This exercise is performed with an overhand grip on the barbell or dumbbells.

To perform reverse grip curls:

Stand up straight with your feet shoulder-width apart and your arms fully extended, holding a barbell or a pair of dumbbells with an overhand grip (palms facing down).

Keep your elbows close to your sides and slowly curl the barbell or dumbbells up towards your chest, focusing on contracting your biceps without using momentum (cheat curls).

Pause for a moment at the top of the movement, then slowly lower the barbell or the pair of dumbbells back down to the starting position.

Repeat for the desired number of repetitions.

Seated Dumbbell Curls

Seated dumbbell curls are a great exercise for isolating each arm and focusing on getting a good contraction on each biceps brachii muscle. Performing this exercise seated allows you to focus strictly on the movement and prevents you from using momentum to lift the weight.

To perform seated dumbbell curls:

Sit on a bench (preferably with a back support) with your back straight and your feet flat on the floor.

Hold a dumbbell in each hand, palms facing forward, with your arms fully extended and hanging by your sides.

Keeping your elbows close to your sides, slowly curl the dumbbells up towards your shoulders, focusing on squeezing your biceps.

Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.

Repeat for the desired number of repetitions.

Preacher Curls

Preacher curls are an excellent exercise to effectively isolate the biceps. This exercise is performed using a preacher curl bench or an incline bench, which helps to isolate the biceps and prevent cheating or swinging.

To perform preacher curls:

Sit on a preacher curl bench or an incline bench with your chest against the pad and your arms fully extended, holding a barbell or dumbbell with an underhand grip.

Keep your elbows resting on the pad and slowly curl the barbell or dumbbells up towards your chest, squeezing your biceps.

Pause for a moment at the top of the movement, then slowly lower the barbell or dumbbell back down to the starting position.

Repeat for the desired number of repetitions.

Remember, it's important to warm up before starting any exercise routine and to use proper form to prevent injuries. Start with a weight that allows you to perform the exercises with proper technique, and gradually increase the weight as you become stronger.

It's also recommended to consult with a fitness professional or trainer to ensure you are performing the exercises correctly and to tailor a workout program to your specific needs and goals.