The appearance of your biceps is an indication of your strength, and keeping them in top condition takes some work. Whether you want to add mass to your arms so you can impress people with your army-grade guns, or just tone and tighten your biceps, barbell curls are a great workout. Here are some terrific exercises to get you started.
Standard barbell curls
This is the default barbell exercise. First, using a shoulder-width grip, grasp the barbell in an underhanded grip. Stand straight with your feet roughly shoulder width apart. Bring the bar toward your chest in an arc while keeping your elbows locked in place and close to your sides. Bring the weight up as far as you can and squeeze the bicep at the peak of motion, holding this position for a one-count. Slowly lower the weight, return to the neutral position and repeat.
Reverse barbell curls
Start the same way as the standard curl, with legs shoulder width apart. This time, take an overhand grip on the bar, still keeping your hands shoulder width apart. Bring the bar up as far as you can, keeping your elbows in and stationary. At the peak of the movement, curl your wrists so they become fully contracted. This exercise will develop your outer forearms and biceps.
Preacher curls
This exercise is named for the position you are in when doing it, which resembles someone praying. Preacher curls are done with a preacher bench--a 45 degree platform for the arms. Many resistance machines come with one built on, and most gyms have them on the end of the weight benches or free standing specifically for this exercise.
Sit or stand with the upper edge of the preacher bench all the way in your armpits. Make sure your back is straight; do not slouch. Grab the weight using an underhand grip and resting your upper arms on the bench. Your arms should be bent with the weight near your face. This is the neutral position. Lower the weight until your arms are straight, and curl back to the neutral position. Make sure the backs of your upper arms remain on the bench throughout this exercise.
Building muscle vs. toning
If you are going for jaw-dropping biceps, do as many repetitions as you can, working up to your maximum weight. Eating foods heavy in protein soon after you work out will help increase the size of your arms. If it's muscle definition you're looking for, then more reps with lower weight is probably your best bet.
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