Think about it: Sometimes, they’ll invite you to squeeze them. Below are the best bicep exercises for targeting and building your biceps. The first three are dumbbell bicep exercises and the fourth is a barbell bicep exercise, the fifth uses a cable. Integrate three or four into your regular routine, which should already involve upper-body work, including pulling movements like rows and pull-ups. Use a weight that allows you to just barely get through your last rep with proper form.