The biceps are muscles located in the front of your upper arm. An
effective way to build and strengthen your biceps is by using free
weights, such as a barbell or dumbbells, to perform bicep-curl
These exercises target the biceps, as well as the wrist and long
finger flexors. Make sure you have "textbook form" by
following these guidelines:
Place your feet slightly wider than shoulder width apart.
Keep your knees bent slightly and your back erect. Your head
should be up, and you should be looking straight ahead.
Grasp the barbell or dumbbell using an underhand grip where your
palms are facing upward away from the body.
To begin, your arms should be fully extended, with your elbows
snugly at your side. Then raise the weight to chest level, keeping
your elbows at your side. Return to start position. It should take
approximately two seconds to lift the weight and three seconds to
Throughout the movement, keep your entire body erect and
motionless. Avoid leaning backward to assist the completion of a
Beginners should perform one set of 12 to 15 reps per exercise.
The amount of resistance (weight) should be such that it is an
effort to complete 15 reps.