Almost all bicep exercises are good but ultimately it depends on your time and your goals. If you want to be a professional bodybuilder your goals are much different then an average guy who wants to stay in shape and keep strong. Since I don’t know your goals or your available time I will list what are in my opinion the top 5 best exercise for your biceps.
1: Standing Barbell Curls
2: Incline Dumbbell Curls
3: Hammer Curls
4: Preacher Curls (EZ Bar)
5: Concentration Curls
If you want to be a body builder you will use all of them and more (many in the same workout). If you are an average Joe (like the vast majority of the people out there) you can use them all and mix them up with your workouts through out the week. In the end results come from consistently hitting each body part 2 – 3 times a week, adding variety to your workouts and the effort you put into the workouts (intensity). Oh, and don’t forget to eat right!
Coach John Kane CPT
One of the top exercises for the bicep would be pull-ups. Pull-ups give you more bang for your buck, targeting more than one muscle group and allowing you to put large amounts of tension on the biceps.
Some of my other favorites include hammer curls, spider curl (facing down on incline bench), alternating biceps curl, and reverse curls.
Hope this helps!