Body builders are always looking for exercises to build bigger biceps. I'm asked a lot about "What can I do to get the arms I want?" These exercises are for you. Maybe you are an experienced lifter and need a refresher course, or totally brand new and don't know where to start, these routines will work for you.

The Standing Barbell Curls: This is the standard for beginner and long time builder; everyone needs a refresher course now and again, right?

Stand with feet placed shoulder width apart gripping the barbell underhanded. With elbows close to your torso, let the barbell hang in front of you at arm's length. You will be keeping your elbows in throughout this exercise.

Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise. Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise. Slowly lower and repeat.

I can hear you thinking "How come he didn't tell me how much weight and how many reps?". The answer is you decide on how much weight and how many reps. Use sufficient weight that you won't be able to do more than the number you have decided on before you rest.

The Standing Dumbbell Curls: This is akin to the barbell curl only you will use the dumbbell; hence the name. This has the extra bonus of working the forearms as well.

With your feet shoulder width apart, grab the dumbbells. Again, at arm's length and elbows in, curl the dumbbells to shoulder height. Now rotate your hands so palms are facing up-this maximizes the exercise. Slowly return to beginning position and repeat. For variety you can do this one arm at a time.

For more bicep and other exercises, keep coming back. I have plenty of other articles on building muscle and keeping fit!