I dont think I really need to answer this question because biceps is the first thing that every body builder wants to show up. No doubt that good biceps make you stand out of the crowd,but getting that curve and mass to it really takes hell lot of an effort and intensity. Above it biceps dont actually look very good until and unless they are backed up by good shoulders .Hence make sure you are not only concentrating on biceps just because its the first thing you are going to show up in your friends.Biceps need proper contraction and expansion movements otherwise you may end up doing a shoulder workout instead of your biceps and at the end you may not feel any pump in your biceps and your shoulders would be paining like hell and has a consequential effect on biceps as well. Make sure you use a back support belt if you are doing heavy weights in biceps.

 

1. Adjust bench to a 45 degree incline.

2. Hold dumbbells at sides. Arms should be fully extended.

3. Keep elbows close to body and curl weight up by bending elbows.

4. Slowly lower dumbbells and repeat.

 

 

1. Stand upright with dumbells at sides.

2. Turn palms inward so they face the body.

3. Curl dumbells up slowly keeping your elbows close to sides.

 

 

 

1. Set bench so back rest is 45 degrees.

2. Stand behind the bench. Holding dumbell rest back of upper arm on back rest, arm fully extended.

3. Keep back of upper arm against back rest and curl dumbbell up towards face.

4. Slowly lower dumbbell until arm is not quite fully extended an repeat for desired number of reps before switching arms.

 

 

1. Sit on edge of bench with feet flat on the floor.

2.Holding dumbell place elbow on inside of thigh, just above knee.

3. Curl dumbell up towards your face. Do not swing back as you lift the weight.

4. Slowly lower the weight and repeat for desired number of reps before switching arms.