Standing Barbell Curls. This is by far the most profound biceps exercise. This will surely tone your biceps into a huge bulk of muscles. You need to have access to a 45 lbs barbell and some weights. To do the routine, grab a barbell using both hands. You can hold it using a narrow, medium, or wide grip in doing this. Be sure that your hands are supine and at the level of your hips. This is your starting position. Bring the barbell slowly to your chest and hold this position for several seconds to allow for peak contraction of the biceps. Lower the barbell slowly back to the starting position.
Alternating Rotating Dumbbell Curls. This exercise is much easier compared to standing barbell curls. The purpose of the alternate movement is to allow you to do alternate curls to each arm by applying the same amount of force. Too start, grab a dumbbell in each hand. Start doing hammer curls with one hand. At the top of the movement, slowly rotate that arm until your palms are now facing forward. As soon as you bring down that arm, start the same procedure with the other arm. You may do as many reps as many reps as you can.
Pull Ups. In doing pull-ups, your biceps and back muscles are worked out. You need to have a vertical bar to do this routine. Monkey bars are also good. However, if you don't have anything like this in your home then it may not be possible for you to do pull-ups on alternative yet risky pull-up bars made of weak materials. Pull ups are easy to do. You would just have to hold on to a vertical bar and pull yourself up with the use of your biceps strength. Pull ups can be done for about 1 to 3 sets with 16 reps for each set.
If you maintain these exercises then, over time, you can surely notice the bulk in your arms. However, biceps development requires patience because it may take several weeks before you see actual results. If you are a busy person and you don't have enough time to go to the gym then getting your own home fitness equipment.
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