The biceps are divided into 3 sets of muscles. Exercises need to target all three sets to result in a great bicep workout. The following exercises when added to your weekly exercise regimen will give you biceps that people will die for.

Bicep workouts not only help with the biceps but will also help people having trouble that affects the forearm. Bicep workouts help relieve pain from tendonitis and tennis elbow, most commonly seen problems in people.

Seated 2 arm dumbbell curl

This is a basic and often ignored workout. In a seated position, hold two dumbbells. With your hands by the side of your body, raise both hands forward to your chest level.

Hold this position for a few seconds and in a controlled movement bring your hands down. Do not swing them down quickly. This will strain the muscles.

This exercise is better performed sitting on an exercise ball as this will help working out the core muscles.

One arm cable curl

This exercise helps to tone your upper muscles of the bicep. The hands are held close to the body, so are the elbows. The task is to train each bicep to pull the weight.

The bicep muscles contracts and provides an excellent workout. 2 sets of 10 repetitions are recommended for beginners and 3 sets for those at an advanced level.

You may start with a 5 pound weight and gradually increase it to a 7 to 10 pound dumbbell to get train your muscles.

Seated concentrated curls

Placing your elbows below your inner thigh by doing this exercise, it focuses on all the muscles in the biceps. Fully extending the biceps and in a controlled movement bring it together.

This will result in a stretch being felt at the bicep. Three sets of eight to ten repetitions are recommended. This exercise can be used to complete the bicep exercises for the day.

Hammer curls

The above mentioned exercises can be performed with a slight variation. In all of the above exercises, the elbow is closed and the hands face forward. Instead, if the hands face sideways with the dumbbells, it offers a hammer curl. This workout sculpts the outer muscles and forearms.