BICEPS

There are three major muscle groups in the arms, the biceps brachii, triceps brachii, and the forearm. The biceps is a two headed muscle, beginning under the deltoid and ending below the elbow. The best way to exercise the biceps are by curling movements.

Biceps Overall Size

Standing Barbell Curls
Lying Dumbbell Curls
Cheat Curls
3 Part Curls (21s)

For Length and Thickness

Incline Dumbbell Curls
Prone Dumbbell Curls
Single Arm Preacher Dumbbell Curls
Preacher Barbell Curls

Biceps Height

Dumbbell Concentration Curls
Cable Concentration Curls
Straight Bar Concentration Curls

Biceps Mass and Outer Thickness

Close-grip Barbell Curls
Close-grip Preacher Barbell Curls
Close-grip EZ-Bar Curl

Biceps Mass and Inner Thickness

Hammer Curls
Standing Barbell Curls
Wide-grip Preacher Barbell Curls
Seated Dumbbell Curls
Standing Dumbbell Curls
Incline Dumbbell Curls

Seperation and Definition

Use supersets, trisets and high set training in your rutines. Also use biceps machine in your exercises to really isolate certain areas. At the end of you biceps workout try doing reverse curls or reverse preacher curls to really add a finishing touch