Although your body is composed of hundreds of muscles, training certain muscles can enhance your appearance more than others. Your biceps are an example of so-called show muscles -- you can show them off by flexing your arms. Your biceps are important functionally, not just aesthetically, so training them can support a variety of fitness goals.
Biceps Functionality
The proper name of the biceps is biceps brachii, and the muscle stretches from your elbow to your shoulder on the medial side of your arm -- the side closest to the center of your body. Your biceps assists you in many movements, as it is the main flexor of your forearm and also flexes your elbow. In addition, your biceps aids in forearm pronation, a type of rotation.
Seated Biceps Curl
According to fitness author Pete Sisco, the seated biceps curl is the most effective exercise for building size in your biceps. Sisco explains that the seated biceps curl allows you to lift more weight than other biceps exercises because of the limited range of motion in the seated position. Sisco suggests performing the seated biceps curl with a weight you can only lift eight times. Sit on a weight bench with a barbell in your lap. Use an underhand grip with your hands at shoulder-width and curl the bar up to your chin slowly, then reverse the motion and repeat.
Alternating Rotating Dumbbell Curl
Weightlifting website Project Swole calls the alternating rotating dumbbell curl one of the best exercises for your biceps. The website explains that the rotation takes your biceps through a natural arc of motion, allowing you to concentrate on the intensity, rather than forcing your arms into an awkward movement. Stand with a dumbbell in each hand with your palms facing your body. As you lift the weight, rotate your arm so that your palm faces the ceiling at the end of the lift. Lower your arm and repeat with your other arm.
Weighted Pullup
According to a scientific assessment of muscle activation by fitness specialist Bret Contreras, the weighted wide-grip pullup is most effective for stimulating your biceps, which can lead to significant increases in size. Pullups also work your back, so they can help you build overall body strength. Wear a weight belt or squeeze a barbell between your legs. Grip a pullup bar with an overhand grip, with your hands wider than shoulder-width. Pull yourself up to the bar without using any kicking or flailing motion. When your chin reaches the bar, reverse the motion and repeat.
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