Instead, he recommends preacher curls, which are an S-tier level bicep-building exercise, and the best dumbbell bicep exercise according to Nippard. To do preacher curls, set up a ...

We’ve curated 10 of the most effective bicep exercises designed not only to build arm muscle but also to make everyday movements easier and enhance overall upper-body strength and functionality.

That’s exactly what a group of researchers did when they set out to find the most effective exercise for targeting the biceps brachii—the front-of-arm muscle that gives your flex its shape.

To achieve a sculpted look with the upper body, you need a well-rounded routine made up of exercises that target every part of the arm, including the shoulders, triceps and biceps. Strong arms ...