Unlike muscle groups that require many exercises to work them from several angles, the biceps are somewhat limited in their mobility.

Of course the curl is the best exercise, but that doesn't mean you can't be creative.

Designing a mix of moves that strengthen your biceps as well as your brachiallis and forearm muscles can keep your work-outs interesting and your arms growing.

After doing the barbell curl, pick one exercise from section A and one from Section B. Then build your program according to our chart below.
Whatever combination you pick, this six-shooter plan will give you the guns you've been looking for.


A. PREACHER CURLSit at a preacher-curl station and grab a pair of light dumbbells or an EZ-curl bar with an underhand grip.

Rest your upper arms on the slanted pad in front of you.

Keeping your back straight, slowly curl the bar up until your foreams are just short of perpendicular to the floor. Then lower the weight.

GET MORE: instead of using a bar or dumbbells, move the preacher station in front of a low-cable pulley and try doing cable curls using the bench.

The resistance will come from the angle rather than from the downward force of gravity, so you'll work the muscle fibres differently.


A. CONCENTRATION CURL
Sit on the edge of a bench with a dumbbell in your right hand, your legs spread out to the sides.

Rest the back of your right arm against the inside of your right thigh.

Hold the weight with an underhand grip and let it hang straight down.

Rest your left hand on your left thigh. Curl the weight up towards your right shoulder.

Pause, then lower the weight to the starting positon.

GET MORE: before you curl, try rotating your hand inwards until the knuckle of your thumb points towards the opposite leg.

Curling the weight up this way lets you incorporate the brachialis muscle, underneath your biceps, to add extra size to your arms.


A. DUMBBELL CURL
Stand holding a dumbbell in each hand with an underhand grip, arms at your sides.

Keeping your upper arms tucked into your sides, slowy curl the weights up until your forearms touch your biceps.

Hold the contraction and squeeze your biceps for a second, then slowly lower the weights.

GET MORE: at the start, turn your palms 180 degrees inwards so that they are facing behind you.

As you lift the weights, twist your wrists inwards so your palms end up facing your shoulders at the top of the move.

This alternation forces your wrists, forearms, biceps and brachialis to assist.


B. DUMBBELL HAMMER CURL
Stand with a dumbbell in each hand, your arms straight down at your sides and your palms facing each other.

With your back straight, slowly curl the dumbbells towards your shoulders, stopping your wrists from turning as you go.

Your thumbs should point towards your shoulders at the top of the move.

Slowly lower the weights to the starting position.

GET MORE: instead of holding the weights in the centre of each handle, try holding them further forward, with the tops of the dumbbells flat against your thumb and forefinger.

This gives your forearms a break so they don't give out before your biceps.


B. REVERSE BARBELL CURL
Stand holding a barbell with a shoulder-width, overhand grip, your arms hanging straight down so the bar rests in front of your thighs.

Keeping your back straight and elbows tucked into your sides, slowly curl the bar up until your forearms touch your biceps.

Pause, then slowly lower the bar to the starting position.

GET MORE: once you become proficent, try this using a pair of dumbbells.

You'll find it takes more effort to maintain proper form.


B. WRIST EXTENSION
Sit on a bench with your knees bent and feet about shoulder-width apart.

Grab a very light dumbbell in each hand and place your forearms on your thighs, palms down so your wrists are hanging over your knees. (You may have to lean forward slightly to get your forearms flat against your legs.)

Bending at the wrists, lower the dumbbells as far as possible while keeping a tight grip.

Now raise the weights as high as you can, keeping your forearms pressed against your thighs throughout the move.

Return to the starting position.

GET MORE: turn your hands over so that your palms face up.

This position works the bottom of your forearms (the wrist flexors), whereas raising the weights with your palms down develops the top portion (the wrist extensors).