Exercises for your Biceps

The following exercises show examples of moves that target the biceps muscles.  The most common biceps exercises include the basic biceps curl, but there are a number of variations that allow you to work your biceps in different ways.  Click on the pictures and hyperlinks to view detailed instructions or to see a larger picture. 

To work these exercises into a routine:  

  • Beginners:  Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
  • Inter/Adv:  Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets

Use enough weight that you can only complete the desired number of reps.

Biceps Curls
The biceps curl is the most common exercise for the biceps.  To perform a basic curl, hold weights with palms facing out, elbows next to the body.  Bend the elbows and curl the weights toward the shoulders without moving the elbows.  Lower and repeat.

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


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