Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.
Exercise 1: Barbell Curl
Grasp bar with shoulder width underhand grip.
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Exercise 2: Incline Dumbbell Curl
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward.
With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Exercise 3: Standing Biceps Cable Curl
Grasp low pulley cable bar with shoulder width underhand grip. Stand close to pulley.
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Exercise 4: Reverse-Grip Bent-Over Row
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
Exercise 5: Concentration Curl
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
