Let’s be honest, the reason a lot of men start training initially is to build sleeve-ripping upper arms.

So here we present not just the best exercise for biceps, there’s plenty to choose from to fuel years of development and progress. The list includes an array of cable and Hammer Curl options, each of which has its own distinct advantages.

Standing Cable Curl

Stand holding a bar attached to a low-pulley cable with an underhand grip, elbows extended. Keep your abs tight, chest up and head straight as you contract your biceps to curl the bar toward your chest, keeping your elbows at your sides throughout. Hold and squeeze the contraction at the top, then slowly return the bar along the same path. Repeat for reps without letting the weight stack touch down between reps.

Seated Alternating Dumbbell Curl

Sit on a low-back bench, holding a dumbbell in each hand at your sides. Keeping your chest up, curl one weight toward the same-side shoulder, squeezing your biceps hard at the top, then lower to the start. Repeat with the other arm. You can either condense the set by lowering one dumbbell as you lift the other, or take it slower by moving through one full rep per side, going all the way up and down with one arm before switching to the other.

Hammer Curl

Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Cable alternating flex curl

Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand. Hold your arms out to the sides so they’re parallel to the floor. Without moving your right arm, curl your left hand toward your head. Slowly allow your left arm to straight and then repeat the move with your right arm..

Scott Curl

Grasp a barbell or EZ-bar and lean your chest against the angled side of a preacher bench, keeping your back tight and knees slightly bent. (You can also use a dumbbell and train one arm at a time.) Make sure your armpits fit securely against the top of the pad, with your triceps pressed into the flat side of the bench. Hold the bar straight toward the floor with a supinated (palms-up) grip. With your head neutral and eyes focused forward, curl the weight in a smooth arc, squeeze your biceps hard for a one-count, and slowly lower back to the nearly elbows-straight position.