Biceps are the muscles located in the front of your upper arms which help stabilize the shoulders, flex the forearms, rotate the arms, and bend the elbows. The standard exercise used to strengthen, shape and define the biceps is the biceps curl. There are several variations of the biceps curl which are used to work the muscle in different ways, but the curling motion is basically the same. If you workout at home you can use dumbbells to perform biceps exercises. If you plan on working out at the gym, you will have equipment such as the preacher bench, barbells and cable machines, available to help you perform your biceps exercises.
Barbell Curls
Barbell curls will build overall mass and strengthen your biceps. Pick up the barbell with your palms facing your body. With your hands spaced comfortably apart, lift the bar by bending your elbows, making sure to keep the elbows close to your body. Slowly lower the bar back to the start position. Keep your abdominal muscles tight and your wrists ridged throughout the entire exercise.
Preacher Curls
Preacher curls are performed using a preacher, or sloped, bench. This exercise puts more emphasis on the lower portion of the biceps. Perform preacher curls by sitting at a preacher bench with the back of your arms lying on the bench. Grab the barbell with an underhand grip, shoulder width apart. Lift the barbell toward your body until your forearms are vertical. Slowly lower the bar until you arms are fully extended.
Hammer Curls
Hammer curls work your biceps, brachialis, and forearms. This exercise uses the same curling motion as a standing biceps curl, but it is performed at a different angle. Stand with your feet shoulder width apart, holding two dumbbells down by your sides. With your palms facing inward and elbows straight, curl the dumbbells up from your sides toward your shoulders. Return to the start position and repeat. This exercise can also be done one arm at a time in an alternating fashion.
Concentration Curls
The concentration curl puts more emphasis on the long head of the biceps rather than the short head, bringing out your biceps peak. Sit on a bench or chair with one dumbbell between your legs. With one hand, grab the dumbbell and rest your arm on your inner thigh. Curl the dumbbell up toward your shoulder and then lower it until your arm is fully extended.
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