@creed.lifter: Looking to grow your biceps? Here are the top 5 exercises that can help you achieve those peak gains! 5. Dumbbell Curl: 1/10 - Good for beginners, but might not give long-term results. 4. Hammer Curl: 3/10 - Not primarily a bicep exercise, better options available. 3. Preacher Curl: 6/10 - Great range of motion and targets the biceps effectively. 2. African Curls: 8/10 - Underrated and incredibly effective for arm growth! #Fitness #gains #workout #lifting #curls