• Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
• Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
• While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
• Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
• Repeat 3X12 each side or for the recommended amount of repetitions.

• There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

Seated Biceps Curl

2.Dumbbell hammer curl  

• Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
• The palms of the hands should be facing your torso. This will be your starting position.
• Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
• After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
• Repeat for the 3X12 each side or recommended.

Dumbbell hammer curl

3.One Arm Dumbbell Preacher Curl 

• Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
• As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
• As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
• Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
• Switch arms and repeat the movement.
• Repeat 3X12 each side or recommended.

Dumbbell preacher curl

4.Overhead Cable Curl 

• To begin, set a weight that is comfortable on each side of the pulley machine. 
• Note: Make sure that the amount of weight selected is the same on each side.
• Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
• Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
• While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
• While inhaling, move your forearms back to the starting position. 
• Note: Your entire body is stationary during this exercise except for the forearms.
• Repeat 3X12 each side or for the recommended amount of repetitions prescribed in your program.

Overhead cable curl

• To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
• With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
• As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
• As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
• Repeat 3X12 each side for the recommended amount of repetitions.

Preacher Biceps Curl

6.Olympic Bar Hammer Curls

• The standing olympic bar is the cornerstone of many bicep building routines. Grasp a Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
• Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
• The bar should not be touching your body.
• Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
• Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
• Repeat 3X12 each sides or  for recommended reps.

• Biceps are exercises that can vary in shape, lifting angles and resistance. But in the end there is one goal is to enlarge and amplify the biceps muscle.

Olympic bar

7.Concentration Curls

Concentration curl

8.Incline Bench Dumbbell Curl

Incline bench dumbbell curl

9.EZ Bar Curl 

• To perform this movement you will need an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
• With the upper arms positioned , hold the E-Z Curl Bar at shoulder length. This will be your starting position.
• As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
• As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
• Repeat 3X12 each side for the recommended amount of repetitions.

EZ bar curl

10.Cable Rope Hammer Curl

Cable Hammer curl