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Step 1
Do basic curls. The bicep muscles are responsible for the flexion, a bending movement, and supination, a rotating movement, of the elbow. Simply moving your hand to your shoulder works them out. Use light weight to begin and gradually increase the resistance as you grow stronger.
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Step 2
Vary the position of your hands to isolate specific parts of your biceps. Hammer curls use an inside grip to work out the brachialis, the muscle on the side of the upper arm. Varying your curls develops the entire bicep area and fills out your arms.
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Step 3
Use gym equipment like a cable machine, preacher bench or incline bench to provide variation to your workout. These machines isolate specific areas and result in improved definition.
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Step 4
Maintain proper form during all your bicep exercises. If you use other muscle groups like your legs or back, you won't see results in your biceps. Keep your back straight and abs tight when doing bicep workouts. Start with light resistance to maintain form.
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Step 5
Limit your bicep workouts to 2 to 3 days per week. The biceps are a small muscle group and are often worked out during other exercises as well. Overtraining the biceps limits growth and strength progress.
