How to Do Biceps Exercises for Bodybuilding

There are several different ways to exercise your biceps. Using dumbbells will isolate the biceps for an in depth workout. Follow the guidelines suggested below to perfect your form and technique. Maintaining proper technique will protect you from injury and help show results sooner.

Difficulty: Easy

Instructions

1. Grasp the dumbbells in your hands, palms facing up. Bend your wrists slightly so that they are not flexing backward at all. It's important to maintain this wrist position to avoid injury.

2. Stand with your feet shoulder width apart. Bend your knees slightly. Pull your stomach in toward your spine to protect your lower back when lifting. Lift your chest upwards. This is proper posture for the standing bicep curl.

3. Press your elbows into your sides as you bring the dumbbells up to your shoulders. Lower your dumbbells back down, not allowing your elbows to lock in the bottom position.

4. Complete 15 to 20 repetitions. Rest for 30 seconds between sets. Perform three to four sets to complete the exercise.

Tips & Warnings

• You can lift both dumbbells at the same time or alternate arms if you prefer. Or you can do all of your repetitions on one side before switching to the other side. Be sure to work your arms out evenly if you choose this last method.
• If you struggle to keep your core tight and your back from arching, try putting your back up against a wall when doing your bicep curls.
• Never rock your body or arch your back to lift heavy weights. If you are unable to lift the amount of weight you're holding, choose a slightly lighter weight or lower your repetitions.

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