How to Build Stronger Biceps

The biceps are the prominent pair of muscles on the front of the upper arm connecting the shoulder to the elbow - and are used in everything from turning a key to lifting heavy boxes. Here is a simple exercise to build or define your biceps.

Step1

Grasp a dumbbell in each hand with a relaxed grip.

Step2

Choose a weight lighter than 15 pounds. If you're a beginner, start with 3- to 5-pound weights.

Step3

Stand with your back straight, knees slightly bent, abdominal muscles contracted. Your feet should be flat on the floor and shoulder width apart.

Step4

Hold the weights at your sides, keeping your arms relaxed and your palms facing inward.

Step5

Starting with your left side, turn your wrist so that your palm faces forward.

Step6

Slowly raise the weight by bending your elbow. Keep your back straight, your shoulder relaxed and your elbow close to your side.

Step7

Slowly raise the weight until your knuckles are 3 or 4 inches away from your left shoulder.

Step8

Concentrate on contracting the biceps. Hold this position for 1 to 2 seconds.

Step9

Slowly lower the weight back to its original position and turn your palm inward. Focus on squeezing the biceps.

Step10

Repeat the exercise on the right side.

Step11

The entire movement of each arm should last 5 seconds. Don't let the momentum do the lifting for you.

Step12

Keep your back straight and your shoulder steady while letting your biceps do the work.

Step13

Do one to three sets of eight to twelve repetitions for each arm.

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