Strong biceps are a hallmark of a muscular physique. They also have a practical function in helping you perform daily activities that involve flexing at the elbow -- such as carrying groceries and picking up kids. The biceps are located at the upper arm and consist of two different muscles. Work these muscles with a variety of exercises to build overall arm strength. Use weights heavy enough to fatigue you in eight to 12 repetitions.
Hammer Curl
The hammer curl uses dumbbells and may be performed from a seated or standing position. Hold a dumbbell in each hand and let your arms hang alongside your torso, with the heads of the weights facing forward. Slowly curl your elbows in unison to bring the weights up toward your shoulders while keeping your upper arms parallel to your ribcage. Return to start to complete one repetition.
Barbell Curl
Use a weighted barbell from a standing position to perform a standing barbell curl. Stagger one foot in front of the other and grasp the barbell with an underhand, shoulder-width grip. Allow the barbell to hang down in front of your thighs. As you exhale, bend your elbows to curl the barbell toward the front of your shoulders. Moving slowly, return to the start position to complete one repetition. Keep your shoulders relaxed and abdominals strong throughout the exercise.
Preacher Curls
The preacher curl utilizes a dumbbell and an incline bench. Stand behind the bench and, while holding a dumbbell, rest your right upper and lower arm along the back support of the weight bench. Keeping your upper arm pressed against the bench, bend the elbow and bring the dumbbell toward your shoulder. Return to start for one repetition. Complete an entire set on the right, then move on to the left arm. You may need to squat down slightly to get into position. Alternatively, you may use a piece of equipment made specifically for bicep preacher curls that allows you to sit or kneel on a pad while one or both arms rest against a pad.
Concentration Curls
Concentration curls work one arm at a time. Sit on the edge of a workout bench, holding a dumbbell in your left hand. Bring your feet shoulder-width apart and lean forward slightly to rest your left elbow inside the left thigh. Allow the dumbbell to hang toward the floor and then bend your elbow, curling the weight to the front of your left shoulder. Return to start to complete one repetition. Perform all of your desired repetitions on the left, and switch to work the right biceps.
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