Exercises for Your Biceps

• For all exercisers, use enough weight that you can ONLY complete the desired number of reps--the last one should be difficult, but not impossible.
• Warm up with light cardio before lifting and stretch between sets.
• Give biceps at least one day of rest before you work them again. If you lift heavy, you may need 2 or more days to recover.
• Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps
• Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8 reps
• Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16 reps

Bicep Curls

Variations: Barbell, Dumbbell, Preacher curl, Bicep Curl Machine, Incline curl, Cable/Resistance Band Bicep Curls

 Hold weights  in hands, palms facing out, elbow slightly bent.  Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  If you find you're swinging the weights to get them up, lower the weight and slow down.

Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.  That's called cheating.

Concentration Curls

Kneel on floor or sit on a bench and grasp a dumbbell.  Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit.  Raise dumbbell to front of shoulder and then lower until arm is almost fully extended. 

This variation puts your arm at a difficult angle, so you may find you'll need less weight than in a traditional curl.

Hammer Curls

Hold chosen resistance, palms facing each other, elbows slightly bent.  Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  

Changing your hand position adds difficulty as you target both the biceps and the forearms.

Vary Your Workouts

Change your strength training routine by varying the exercises:

1. Choose an exercise (i.e., bicep curls)
2. Choose type of resistance (i.e., resistance band)
3. Choose position (i.e., standing on one leg)
4. Choose movement (i.e., both arms at a time or alternating arms)

After 4-6 weeks, change at least one component by choosing a different type of resistance, exercise, position and/or movement.

http://exercise.about.com/cs/weightlifting/l/blsamplebicep.htm