The biceps are comprised of two heads, the inner head and outer head. Whenever you pick up or carry something, you are engaging your biceps. They are responsible for forearm supination, or turning your arm in and out from the elbow, and also for bending the elbow. Strong biceps are an important foundation of upper body strength and should be a regular part of your strength training routine. For the best results, work both heads of your biceps.
Barbell Reverse Curl
Grasp a barbell with hands shoulder-width apart and hold the bar with your palms facing your body. Stand up straight. Keep your elbows close to your body by your sides, and exhale as you curl the weight up to your shoulders. Be sure to keep your back from arching and keep your shoulders neutral. Inhale and lower back to the starting position to complete one repetition. Perform three sets of eight to 12 reps on non-consecutive days.
Standing Barbell Curl
This is similar to the barbell reverse curl, except your hands will grasp the barbell in an underhand grip with palms facing away from you. Begin standing and grasp the bar with straight arms that are shoulder-width apart. Exhale, raising the bar up toward your chest until your forearms are vertical. Then inhale, lowering the barbell until your arms are fully extended. Be sure to keep your back firm and straight during the exercise. Perform three sets of eight to 12 reps on non-consecutive days.
Alternating Bicep Curl
Begin with two dumbbells. Stand with feet shoulder-width apart, hands at your sides, and grasp a dumbbell in each hand. Keep your palms facing in. Exhale, lifting your right arm. As you lift the weight, twist your forearm so your palm is facing your chest. Then return to the starting position. By twisting the weight, you're working more of your bicep. Repeat with the left arm. Perform three sets of eight to 12 reps on non-consecutive days.
Hammer Curl
Grasp a dumbbell in each hand, palms facing in with your arms at your sides. Keep your arms shoulder-width apart for the entire movement and keep the elbows close to the body. Exhale and lift both forearms at the same time until your elbows are at a 90 degree angle. To challenge the outer head of the bicep, contract your bicep, allowing the elbows to move forward a bit. Then inhale, returning to start. Perform three sets of eight to 12 reps on non-consecutive days.
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