Biceps

Top 3 Bicep Exercises

3. Hammer Curls: You need a pair on dumbbells. 
 1. Grab two dumbbells and hold them down at your sides, arms straight, palms facing your body. Keep your elbows tucked into your sides as soon as you start curling because form is everything when you want to put on muscle. 
 2. Basically curl the dumbbell up as high as it can go (to your shoulders) without moving the elbows.
 3. Repeat.

2. Standing Barbell Curl: To do this exercise all's you need is a standard curling bar and weights of your choice. 
 1. Standing upright, grab a barbell using an underhanded grip and let it hang freely in the air. Hold the bar in the arms down position and slightly wider than shoulder width. 
 2. Keep your feet relatively close together with your back straight and head level while keeping your arms close to your body. The bar should be resting across the thighs. 
 3. Finally, curl the bar, it should be self explainable how to do that. But keep in mind don't rely on momentum to do this, use only your arms to curl the bar.

1. Closed Grip Chin-ups: First of all closed grip means your hands are almost touching while you are doing the chin-ups, this is harder and focuses more on your biceps. And when I say chin-up that means the palm of your hands are facing you while you are pulling up. You need a chin-up bar.
 1. Place your hands on the chin-up bar relatively close or touching.
 2. Pull-up on the bar until your chin is above the bar. Do not use momentum to pull yourself up.
 3. Repeat.
Keep in mind you should be going all the way down (right before your arms lock straight) then pulling back up. And once you can perfectly perform 10+ of these straight, add weight to yourself.

Best item to buy for biceps: Iron Gym Pull/Chin-up Bar