Biceps are a muscle group located on the upper portion of the front of your arms. When you flex your elbows to lift an object, the muscles expand. Exercising the biceps can help you improve your lifting strength and endurance. If you are using weights to work the biceps, you can typically use a heavier amount than the weight used when working the triceps.
Curl and Toss
This move is recommended by "Fitness" magazine and works the triceps, biceps, abdominals, shoulders and back. You'll need a medicine ball to complete the bicep exercise and it should weigh between 4 and 8 lbs. To begin, stand with your legs shoulder-width apart. Hold the ball with your right hand and leave your left arm at your side. Keep your elbows close to your side as you curl the ball toward your shoulder. Lift the ball over your head and bring up your left hand to grip the other side. Throw the ball up and catch it with both hands. Lower the right arm to your side and curl the ball down using your left hand. Repeat the move 12 times while alternating hands.
Hammer Curls
This exercise primarily works the biceps, but will also target your abs, deltoids and back muscles. You'll need a pair of dumbbells to complete the move. Choose a weight you are comfortable with, but that is heavy enough that fatigue sets in around the eighth repetition. Begin by standing with your feet slightly apart and resting the dumbbells on your thighs with your elbows fully extended. Bend both elbows to bring the weights toward your shoulder. Curl your arms back down until your elbows are fully extended to complete the repetition. Do three sets of 12 repetitions for this exercise.
Underhand Chin-Ups
If you have access to a chin-up bar, you can do this exercise to target the biceps. Deltoids, pectorals and triceps muscles will also benefit from this move. To start, you must step up to the chin-up bar and hold the bar with an underhand grip. Pull your body up using your arms until your chin clears the bar and your elbows are to your sides. Lower down until your arms are fully extended. Perform two sets of eight to 10 repetitions.
Bent-Knee Biceps Stretch
Although it can be difficult to target the biceps without the use of exercise equipment, you can do this stretch to work the pectorals along with the biceps. Sit on the floor with your legs bent in front of you and your hands behind you pointing away from the body. Keep your head and spine in alignment as you perform the exercise. Slide your glutes toward your feet while keeping your hands planted on the floor. You should feel a stretch along your biceps. Hold the pose for 15 to 30 seconds before moving back to your starting position. Repeat the stretch 10 times.
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