Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

This two-part hellset forces you to squeeze your biceps at peak contraction, helping you build major biceps size, strength, muscle, and definition.

There's nothing like a big-time biceps flex—and to achieve a muscle peak you can be proud of, you'll need these biceps exercises. Consider this your permission to flex.

The dumbbell incline biceps curl is a valuable exercise to build up the peaks of the biceps muscle, but make sure to follow these tips to keep shoulder safe.

The best way to build the biceps is to do exercises that put the long head—responsible for the bicep peak—in a greater stretched position. And incline curls do exactly that.

Supinated curls (palms up) enhance bicep peak, while hammer curls add thickness and overall arm strength. Combining the two creates a powerful sequence for total arm development.

The chin-up is an excellent bodyweight exercise that works your peak and causes it to pop out like a mountain. Make sure to consume enough calories on days when you hit your biceps, as this may ...

The concentration curl is a classic biceps-building exercise, but the form is more difficult than you might think. Use these tips to do the move the right way.

These biceps exercises will help you build muscle and get bigger arms. Here are the best biceps-building moves to add your workouts, plus bicep training tips.

Top 10 Bicep Exercises for Ultimate Muscle Gain Variety is essential for muscle growth, and building bigger, stronger biceps is no exception. Incorporating a mix of exercises that target both the ...