1. Start with the barbell down against your legs. Your arms are extended straight. Contract your biceps and forearms until your forearms are horizontal to the floor. Exhale while you complete the movement.

2. Return bar to starting position for the next repetition.

Notes: This exercise works the extensors of the wrists and fingers, as well as the brachioradialis, brachialis, and to a lesser degree, the biceps.

This is an excellent movement for strengthening the wrist joint, primarily the extensors. Generally, the wrist flexors are much stronger, thus this will help keep balance in the wrist.

1. Inhale and curl the bar, until the weight and your forearms are perpendicular or beyond to the floor.

2. Exhale while you complete the movement.

3. Lower bar to the starting position and perform the next repetition.

Notes: This is one of the best isolation exercises to peak the biceps. Do not let your arms lock at the elbow, maintain a slight bend. If you intend on using heavy weights, warm up with a lighter weight first.

1. Inhale and curl the bar toward you.

2. Exhale while you complete the movement. The bar will be close to your face at the height of the curl position.

3. Lower the bar to starting position and perform another repetition.

Notes: This is perhaps the best exercises to feel the movement and action of the biceps. It works the brachialis and, to a lesser extent, the brachioradialis and pronator teres. Avoid letting your arms extend until they are locked. Locking your arms repetitively can develop tendonitis.

1. Inhale and curl the pulley handle.

2. Exhale as you complete the movement. Repeat for subsequent reps.

Notes: This exercise is excellent for isolating and pumping the biceps.

1. Inhale and curl the handles toward your head.

2. Exhale while you complete the movement.

3. Return the handles to the starting position and perform the next repetition.

Notes: This exercise is primarily used to focus on arm development. It works mainly the biceps, particularly the long head that is stretched and then, tensed while your arms are spread. This exercise also works the brachialis.

Do not use heavy weight with this exercise! Concentrate on feeling the proper contraction along the medial part of the biceps.

1. Inhale and curl the dumbbell upward.

2. Exhale while you complete the movement and return dumbbell to starting position. Repeat for subsequent reps.

Notes: This isolation exercise allows you to control the range, speed, and alignment of the movement. It primarily works the biceps, brachialis, and brachioradalis.

1. Inhale and raise one arm at a time, turning the palm up.

2. Raise your elbow to continue curling the dumbbell.

3. Lower the dumbbell to starting position as you breathe in. Perform the same motion with the other arm. Repeat one arm after another until you finish the set.

Notes: This exercise involves the brachioradialis, brachialis, biceps, anterior deltoids, and, to a lesser extent, the corabrachialis and upper pectorals.

This exercise is excellent for emphasizing the biceps in flexion and protraction of the arm and supination.