Best Bicep Exercises

The "best of" series continues today with the best bicep exercises. Here are my top 5 bicep exercises (actually, my top 5 exercises for all of the muscles which flex the forearm...not just the biceps...including all the muscles in the forearms), with a video playlist demonstrating each exercise:

1. Chin-ups


2. Barbell Curls


3. Dumbbell Reverse Curls


4. Dumbbell Preacher curls (palms up)


5. Zottman Curls

VIEW VIDEO PLAYLIST OF THE BEST BICEP EXERCISES

One bicep exercise I really like, which I left out, is the incline dumbbell curl. Properly performed, this exercise really recruits the long head of the bicep. Unfortunately, the position one must keep their upper arms in while performing this movement can put a great deal of strain on the shoulder joint (where the bicep originates), so I left it out.

Another valuable exercise which I left off the list (but just barely) is the supination (turning your palm up from a knuckles up position while the elbow is flexed) machine or the supinator wheel. I left this exercise off because this type of machine is hard to find in most gyms. You can perform this movement with a dumbbell or leverage bar, but, ideally, you need a piece of equipment which provides variable resistance. If you have access to a variable resistance machine on which you can perform the supination movement, I'd highly recommend adding it to your "arm arsenal".