If you’re looking to add some mass and definition to your biceps, you’ve come to the right place. In this blog post, we will outline 10 of the best exercises for bulking up your biceps. These exercises are proven to help you build muscle and strength, so give them a try!

Seated Alternating Dumbbell Curl

The seated alternating dumbbell curl is one of the most effective exercises for targeting the biceps. It allows you to really isolate each arm and get a good stretch at the bottom of the curl.

How to do it: Sit with a weight in each hand, palms facing forward, and arms extended straight. From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Lower the weight under control and repeat on the other side.

Standing Resistance Band Hammer Curl

Start standing with feet shoulder-width apart, a resistance band looped around both ankles, and palms facing your thighs. Curl your right hand toward your shoulder while keeping your elbow close to your side, pause, then slowly return to the starting position. Repeat with your left arm. Do 10 to 12 reps per side.

Seated Alternating Dumbbell Curl

Sit with a weight in each hand, palms facing forward, and arms extended straight. From here, slowly lift one weight to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Pause at the top of the curl, then slowly lower the weight back to the starting position before repeating with the other arm. That’s one rep. Do 10 to 12 reps per side.

Stand with feet shoulder-width apart and a resistance band anchored under both feet. Grasp the band with palms facing forward and arms extended straight in front of you. Keeping your upper arms stationary, curl your hands toward your shoulders.

Hammer Curl with Resistance Band

1. Stand with feet shoulder-width apart, holding a resistance band in each hand.

2. Bend your knees and hinge forward at the hips to lower your torso until it’s almost parallel to the floor.

3. Let the resistance bands hang at arm’s length from your shoulders, palms facing your thighs.

Incline Dumbbell Curl

This is one of the best biceps exercises for targeting the upper bicep. Sit on an incline bench with your back against the pad and a dumbbell in each hand, palms facing forward. From here, slowly lift the dumbbells to the front of your shoulders, maintaining the bend in your elbows throughout the entire movement.

Swiss Ball Preacher Curl

The Swiss ball preacher curl is an exercise that primarily targets the biceps. It’s a great exercise for building muscle and strength in the arms, and it can be done with either dumbbells or a barbell.