Time to tone your biceps. That's one rep. How to: Stand with your feet hip-width apart, with a dumbbell in each hand. Pull yourself up until your head is above the bar. Without moving your upper arms, bend your elbows and curl the dumbbells towards your shoulder. Perform them properly, and it won't just be your biceps that start to bulge, your overall health will see an improvement, too. If you want to sculpt your biceps, there are so many biceps workouts beyond biceps curls and hammer curls. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. With your dumbbells hanging by your side, turn your arms so your palms face forward. Keeping your body in position, slowly bend one elbow and bring the dumbbell toward your shoulder. Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. Slowly lower the weights back to the starting position, straightening your arms completely. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor, and lower the dumbbells at the same time. Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder.

At the top of the curl, rotate your wrists inward so your palms face forward. Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pound for advanced. At the same time, bend your elbows and bring the weights toward your shoulders. Maintain a neutral spine with your hands shoulder-width apart. Men's Health, Part of the Hearst UK Wellbeing Network. Well, most of us do.

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Lower it back down. Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don't incorporate at least one or two of these into their workout. Bend your elbows – don’t move your upper arms – and curl the dumbbells up to your shoulders.

Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

And you know what? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! This isn’t really long enough for your muscles to recover fully. Repeat on the other side. The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward.