5 workouts for Biceps

Number 1

Inclined dumbbell curls

Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where you start with your palms facing your body, and about halfway through the movement, you turn them facing up). Do 8 to 12 reps.

Number 2

Cable bicep curls with rope attachment

Secure the rope attachment to the lowest hook on a cable machine, and grip it with your palms facing inward, right under the rubber ends. Contract your biceps, slowly turning your palms upward so that they're facing you by the end of the movement. Do 8 to 12 reps.

Number 3

Dumbbell or barbell curls

The standards never go out of style. Grab a barbell loaded with weight or two dumbbells, with your palms facing outward, and curl. If you want an extra challenge, lower the barbell or dumbbells very slowly (i.e. take a full four seconds to do so) and feel the burn.

Number 4

Preacher curls

Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl. 

Number 5

Pull-ups

This military training standard is great for biceps, as well as shoulders and overall upper-body strength. Ideally, the bar should be at least a foot higher than you are with your arms extended above your head. Hold on to it, with your palms facing you, and pull yourself up as high as you can; aim for bringing your chin higher than the bar. Remember to lower your body in a controlled manner as well. Do as many as you can, aiming for 15 reps.