Whether you want to increase your sports performance or just look good in a sleeveless shirt, strong biceps will help you attain your goal. However, simply repeating the basic dumbbell curl won’t cut it. By performing exercises that work not only the biceps, but also the brachioradialis and brachialis, you can get really big, tennis ball biceps. Perform three sets of each exercise at least two times per week for the best results.
Warm up by walking or jogging for 10 minutes.
Do the hammer curl. Stand up with your feet hip-width apart. Hold a dumbbell in each hand. Your palms should be facing toward you. Bend your right elbow and lift one end of the dumbbell to your shoulder. Lower the dumbbell down, straightening your arm. Repeat 15 times on each arm.
Complete the preacher curl. Sit in a preacher bench with the back of your upper right arm against the cushion. Place your feet flat on the floor. Hold a dumbbell in your right hand. Straighten your arm and lower the dumbbell toward the floor. Bend your elbow and lift your arm back up. Repeat 12 times on each arm.
Perform the standing barbell curl. Stand with your feet hip-width apart. Hold a barbell with both hands against your thighs. Your palms should face the wall in front of you. Bend your elbows and lift the barbell upward. Straighten your arms and lower the barbell. Repeat 15 times.
Do the incline dumbbell curl. Sit on an adjustable bench set for 45 degrees. Hold a dumbbell in each hand with your thumbs touching the weight on the outer part of the dumbbell. Place your feet flat on the floor. Bend your elbows, lifting the dumbbells upward. Straighten your arms, lowering the dumbbells back down. Repeat 10 times.
Cool down by walking or jogging for 10 minutes.
Stand with your back facing a table. Place the top of your hands on top of the table. Bend your knees and lower your body until you feel a stretch in your biceps. Hold for 20 seconds.
Warnings
If you feel pain while performing the biceps stretch, stop.