The bicep is a muscle located on both upper arms. The biceps are part of the upper body strength of the person. They also give good aesthetic appeal to the body, especially the upper arms.
Biceps are a chief component of your overall arm strength. It gives more elbow-power. If you want to swing your tennis racquet or a baseball bat with good power, then the use of your biceps comes into play.
If you want to build your bicep muscles then the best place to do it would be the gym. Building biceps needs the attention of personal trainer. All exercises for the biceps involve weights. Care must be taken if you have a shoulder problem when doing bicep workouts. Always use weights of which you can do at least 15 repetitions.
Here are some best exercises to build biceps.
Hold a barbell at shoulder width. Use an underhand grip. Stand up straight with a shoulder width stance. With steady elbows, curl the bar up towards your chest. Use only your forearm to do this. Try to squeeze your biceps at the peak of the curl. Bring the bar down slowly. Do about 15 repetitions.
Use an EZ bar for this. Sit on the preacher table. The preacher table has a cushion to support your arm at a 45 degree angle. Lift the EZ bar, whilst placing your arm on the cushion. Curl the bar up as much as you can. Curl it down slowly. Remember only to use your forearms to do this exercise.
Incline bench dumbbell curls
This exercise can be done with alternating lifts or concurrent lifts. Sit on an incline bench. Hold the dumbbells in your hands, with your arms hanging down sideways, and your palms facing your body. Curl the dumbbell up to about shoulder level. Make sure when curling you rotate your wrist, so that your hand faces away at the tip of the movement.
Standing dumbbell curls
This is the same as incline bench dumbbell curls, but without the incline bench. Here the person stands with shoulder-width stance, while doing the curls.
Sit on a bench. Lean forward. Hold a dumbbell with an underhand grip, and rest your elbow on the inside of your thigh. Curl the dumbbell up, and slowly curl it down. Do not use your elbow.