Bicep Exercises

Try these focused bicep exercises to pump up your arms. Doing them regularly you can easily increase muscle mass and tone within two to three months. You don't have to do all of the following bicep exercises to build up your guns, but try to use two or three different ones to fully work this area. You'll be able to show off your bulging arms in no time!

1. Dumbbell Curls This is the standard exercise to help beef up your biceps. With a set of dumbbells, you can do it at home. But if you're really trying to carve out your body, it may be time for a gym membership. Stand with your legs shoulder-width apart, back straight and arms at your side. With the weights in your hands, palms facing forward, raise the dumbbells up to about six inches away from your shoulders. To help your form, tuck your elbows against your sides.
2. Bar Curls This bicep exercise is basically the same as the first one, but instead of free weights you are using a bar. While similar in movement and form, by moving your hands closer together or further apart for a narrow or wide grip you can work the bicep muscles in a different way.
3. Hammer Curl These exercises will target the brachialis, which is located on the outside of the upper arm. Standing as you would for the basic dumbbell and bar curls, hold the dumbbells with palms facing your body. Curl your arms across your body to shoulder level.
4. Cable Machine Curls This is one of the best bicep exercises because it focuses on working the bicep throughout the full range of motion. Use a single handle on a low pulley cable row machine. Sitting on a bench with knees bent, secure your elbow on your knee. Curl the handle, bringing it across your body to your shoulder.
5. Push-ups This is the bicep exercise for every man because it can be done at home and doesn't require weights or a gym, but it does work. Not only will push-ups strengthen your biceps, but they will enhance shoulders, chest and triceps as well. Try making a set of fifty push-ups a part of your regular morning beefing routine.