To effectively exercise the biceps muscle, perform multiple movements that stimulate both the long and short heads of the biceps. The muscles in the biceps group are responsible for moving the hand toward the shoulder, rotating the palm upwards, and moving the arms upward toward the front of your body. Add mass building and shaping exercises to your biceps exercise routine to promote strength gain. Before starting an exercise program, consult a physician.
Standing Bar Curl
Standing bar curls are the fundamental biceps exercise, helping add mass to the entire upper arm region. Grasp a barbell with hands spread out shoulder-width and arms parallel to your body. Keep your arms about one inch away from your body and slowly curl the weight toward your chest while keeping your elbows in and back straight. When the bar reaches the front of your chest, contract your biceps. Gradually lower the bar toward the floor, resisting the weight. Repeat the movement.
Hammer Curl
The hammer curl adds size and shape to the biceps by developing the brachialis, the muscle running along the side of the upper arm and lower biceps area. The exercise helps develop the peak of the bicep when flexing. Grasp a set of dumbbells and keep your elbows at the sides of your body with palms facing one another. Slowly curl the weights upward until your forearms are about parallel to the ground, keeping your upper arm, from elbow to shoulder, fixed. Gradually lower the weight and repeat.
Dumbbell Wrist Curl
The American Council On Exercise notes the dumbbell wrist curl primarily targets the entire biceps region and recruits the flexors and extensors in the forearm area as secondary muscles. Place your elbows on a bench while kneeling and holding two dumbbells. Maintain a 90-degree bend in the elbows and allow the dumbbells to hang freely off the edge of the pad. Move your forearms into a neutral position with both dumbbells vertical to the floor, rotating the forearms so your palms face inward and wrists are held in a neutral position. Rotate the dumbbells slowly toward the floor while inhaling and neither flexing nor extending the wrists. Hold this position briefly and avoid leaning forward or backward and any rapid, jerking movements. Gradually rotate the dumbbells toward the ceiling, exhale and do not to flex or extend your wrists. Hold this position for a slight pause and repeat the entire movement.
Tips
During dumbbell wrist curls, slow down the speed of the movement at the end ranges of motion in each direction to help avoid potential injury. Concentrate on squeezing the handle of the dumbbell to increase strength gains.
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