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

Build biceps muscle, strength, and size (and attack your biceps peaks too!) with this mixed-style curl variation from fitness director Ebenezer Samuel, C.S.C.S.

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.

Related: 15 Best Biceps Exercises for Three-Dimensional Arms What Are Spider Curls? The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar.

Athlean-X trainer Jeff Cavaliere shares a kneeling waiter's curl variation, which can allow you to target the long head of the biceps in a comfortable position.

Get the ultimate muscle-building squeeze with this hellset that focuses on your biceps peaks.

There's more to biceps training than just stepping up to the weight rack and pumping through reps after rep of sloppy curls. You might eke through a few sessions without good form or alternating ...

The bicep curl, when done correctly, is one of the most effective exercises to build bigger arms, forearms and shoulders. Here's how to maximise the move ...

Best You Friday Fit Tip: Get the most from bicep curls To attain that little extra "umph" in your curls, try a looser grip and add a wrist twist at the top of your lift.