What is your favorite bicep exercise? Biceps are the most well known muscle. It is so well known that many people already know a few basic bicep exercises to strengthen and tone the muscle. Take a look at these exercises, and sprinkle them into your program as you see fit. No pun intended 
As you can see from the muscle chart below, your bicep muscles are the top part of either arm. It runs from your shoulder down the elbow.
Pick Your Favorite Bicep Exercise!
Bicep Preacher Curl
Start- Kneel down behind a stability ball. Place your elbows on top of the ball. Move around until you feel the most comfortable. Start with arms almost straightened out. We never want to lock out our elbows or knees in any exercise.
Go For It- Slowly begin to lift the weight towards your shoulders. Pause for a second and slowly lower down to the start position.
Tips and Techniques-
– Do not arch your back or use momentum to lift the weights up. Only use your bicep muscle!
– Inhale as you lower the weights down and exhale as you lift the weights.
Hammer Curl
Start Dumbbell Bicep Exercise - Begin with free weights by your side, palms facing your sides. Your feet are directly under your hips and your knees are slightly bent.
Go For It- Start to lift the weight up towards your shoulders. Once there, pause for one second and slowly lower the weight back to your starting position.
Tips and Techniques-
– Keep your elbows by your sides at all times during this bicep exercise.
– Do not arch your back or use momentum to lift the weights up. Only use your bicep muscle!
– Inhale as you lower the weights down and exhale as you lift the weights.
Curl
Start Dumbbell Bicep Exercise - Begin with free weights by your side, palms facing away from you. Your feet are directly under your hips and your knees are slightly bent.
Go For It- Start to lift the weight up towards your shoulders. Once there, pause for one second and slowly lower the weight back to your starting position.
Tips and Techniques-
– Keep your elbows by your sides at all times during this bicep exercise.
– Do not arch your back or use momentum to lift the weights up. Only use your bicep muscle!
– Inhale as you lower the weights down and exhale as you lift the weights.
Concentration Curl
Start Dumbbell Bicep Exercise - Begin by sitting on a stability ball. Place your right elbow on the inside of your right knee. Your arm is lengthened with a free weight facing away from your right leg.
Go For It- Start to lift the weight up towards your shoulders. Once there, pause for one second and slowly lower the weight back to your starting position.
Tips and Techniques-
– Keep your elbow on the inside of your knee at all times during this bicep exercise.
– Do not arch your back or use momentum to lift the weight up. Only use your bicep muscle! No momentum. Just muscle.
– Inhale as you lower the weights down and exhale as you lift the weights.
– Since we are only doing on arm at a time, don’t forget to do the left side!
Each bicep exercise should feel comfortable. On the last rep you will feel fatigued, but still have great form. Never sacrifice form for another rep.
Biceps are used in almost any daily activity. Keeping them strong and healthy will have positive results for you and your life! Remember to change your bicep exercise regularly to avoid hitting a plateau.
