Five exercises to build your biceps

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The biceps are a tough muscle group to build up with only one exercise. You need to use a variety of exercises for your biceps to see results.

Here are five biceps exercises:

1. Dumbbell Curls – Standing: Start with a manageable weight and do dumbbell curls from the standing position. Be sure that you are concentrating on your biceps and not using your back or any other muscles to do the curls. The best way to do standing dumbbell curls is to have a dumbbell in each hand and rotate biceps as you do a set of either 10 or 20.
2. Dumbbell Curls – Incline: These curls are the same as standing curls but you perform these curls while seated at an incline bench. The incline adds a different angle to the exercise, while also giving you a different range of motion. When doing incline dumbbell curls, your biceps may tire more quickly than usual so you can start with sets of 5 or 10.
3. Barbell Curls – Standing: Stand with your feet the same width apart as your shoulders as you raise the bar using an underhand grip. The good thing about standing barbell curls is you get to exercise both arms at the same time. That helps you make sure you are giving equal time to each arm. While you do these curls, make sure your back stays completely still.
4. Barbell Curls – Sitting: Using a preacher bench, doing these curls will strengthen both your biceps and your forearms. Start with a low amount of weight until you get comfortable. Don’t do too many reps as this is a very muscle-intensive workout. Avoid leaning back as you bring the barbell toward you.
5. Concentration Curls: You can do concentration curls using either a barbell or a dumbbell and you can do them in any position. The difference with concentration curls is you do the curls very slowly. As a normal curl lasts about one second, concentration curls should last about five seconds.

By using each of these five biceps exercises, you can see progress rather quickly.