The bicep takes up one-third of your upper arm. It is made up of the biceps brachii and brachialis. The biceps brachii is the main muscle and has two head: the short head and the long head. To gain size in your biceps, you need to lift a heavy enough weight to fatigue the muscle. Also make sure you are consistently eating enough calories to support muscle growth.
Bicep Curl
The dumbbell bicep curl targets your biceps brachii. To begin the bicep curl, stand with your feet shoulder-width apart with a slight bend in your knees. Hold a dumbbell in each hand with your palms facing in. With your elbows by your sides, raise one dumbbell up, and rotate your forearm until it is vertical and your palm is facing your shoulder. Lower to the starting position and repeat with opposite arm. This exercise can also be done with both armssimultaneously or while seated with your lower back supported.
Incline Bicep Curl
The incline dumbbell bicep curl focuses on your biceps brachii. For this exercise you will need a 45- to 60-degree incline bench. Sit back on the bench with both arms hanging down straight with a dumbbell in each hand and your palms facing in. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm is facing your shoulder, much like the dumbbell bicep curl. Lower to the original position and repeat with the opposite arm. It is important to keep your head in a neutral position; do not rest it on the bench.
Concentration Curl
The dumbbell concentration curl targets your brachialis. For this exercise you will need a flat exercise bench. Sit on the bench with your feet wide apart and grasp a dumbbell in one hand. Place the back of your upper arm on your inner thigh, and slightly lean into your thigh. Raise the dumbbell up while keeping your upper arm in contact with your thigh until the dumbbell reaches the front of your shoulder. Slowly lower the dumbbell until your arm is fully extended. Repeat on the other side.
Preacher Curl
The dumbbell preacher curl focuses on your brachialis. To begin, sit at a preacher bench with a dumbbell in one hand, bend your arm, and rest the back of your upper arm on the pad. With your palm facing your shoulder, slowly lower the dumbbell until your arm is fully extended. Next raise the dumbbell until your forearm is vertical. Repeat with the other arm.
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