Biceps brachii and brachialis make up the muscle at the front of your upper arm. Biceps brachii is a powerful supinator and flexes the elbow joint. Brachialis is a flexor of the elbow joint.

These biceps exercises should be combined with the notes on strength training and also weight lifting advice.

Remember if your aim is to develop stronger firmer looking biceps, then you should also take into account your diet and amount of rest you give your body to allow your biceps muscles to fully recover.

Choose Your Exercise Twin Arm Hammer Curls Resistance Band 180 Curl Swiss Ball Cable Curl Standing High Bench EZ Bar Curl Single Arm Low Cable Curl Standing Inner Dumbbell Curl Concentric Dumbbell Curl - Members Only Incline Bench Dumbbell Curl - Members Only Incline Bench Inner Curl - Members Only Lying Supine Dumbbell Curl - Members Only Dumbbell Preacher Curl - Members Only Preacher Bench Hammer Dumbbell Curl - Members Only Seated Dumbbell Curl - Members Only Seated Inner Biceps Curl - Members Only Lock Out Curls - Members Only Standing Inner Dumbbell Curl - Members Only Standing 1 Arm Curl on Incline Bench - Members Only Standing 1 Arm Hammer Curl on Incline Bench - Members Only Two Arm Preacher Curls - Members Only Zottman Curl - Members Only Cross Body Normal Dumbbell Curl - Members Only Static Curl - Members Only Seated Wall Curl - Members Only High Bench Lying Curls - Members Only Crucifix Curls - Members Only Resistance Band Normal Curl - Members Only Resistance Band Hammer Curl - Members Only Resistance Band Concentric Curl - Members Only Resistance Band Cross Over Curl - Members Only Resistance Band Across Body Curl - Members Only Resistance Band Reverse Curl - Members Only Resistance Band 180 Curl - Members Only Resistance Band Pulsing Curl - Members Only Resistance Band 1 Arm Crucifix - Members Only Resistance Band 1 Arm Gorilla Curl - Members Only Resistance Band Wide Arm Curl - Members Only Two Arm Extended Resistance Band Curl - Members Only Lying Resistance Band Curl - Members Only Seated Inner Biceps Resistance Curl - Members Only Cable Rope Curl - Members Only Cable Preacher Curl - Members Only Single Arm Lower Cable Curl - Members Only Lying Cable Curl - Members Only Double Biceps High Cable Curl - Members Only Standing Biceps Cable Curl - Members Only 1 Arm Concentric Cable Curl - Members Only Squatted Cable Concentric Curl - Members Only Lat Cable Curl - Members Only Twin Cable Gorilla Curl - Members Only High Cable Lying Curl - Members Only 1 Arm High Cable Lying Curl - Members Only Barbell Curl Normal - Members Only Close Grip Barbell Curl - Members Only Semi Reverse Curl - Members Only Preacher Curl - Members Only Seated Close Grip Concentric Curl - Members Only Lock Out Preacher Curls - Members Only Standing Close Grip Bench Curl - Members Only Wide Grip Standing Barbell Curl - Members Only 21's With Barbell - Members Only Wall Curl - Members Only Lying High Bench Curl - Members Only Kneeling Flat Bench Curl - Members Only Kneeling Flat Bench Reverse Curl - Members Only Standing High Bench EZ Bar Reverse Curl - Members Only Thumbs Over Bar Seated Reverse Curl - Members Only SB Seated Barbell Curl - Members Only SB Kneeling Dumbbell Curl - Members Only SB Concentric EZ-Bar Curl - Members Only SB Cable Curl - Members Only SB Barbell Concentric Curl - Members Only