Although, biceps aren’t the biggest muscles in your body, they are the most important for every man. They are known as ‘’show’’ muscles, because men are paying the biggest attention on them. There are many exercises for this group of muscles.
My favorite exercise for biceps is Barbell biceps curls. This exercise is very good if you want to increase strength (not stamina) of your biceps. It is very easy to do. All you need is weight, I recommend starting with 10kg, but after 4 days you can increase it. While you are standing, your back must be straight! Hold the weight down, on your thighs, and slowly lift the weights until you reach your chest. Repeat this 10 times and then rest. I recommend 3 series with 10 repetitions. This exercise is designed for increasing strength, so add more weight as soon as you can. But, don’t use more weight than you can handle. This will slow down your progress and can cause health problems!
Beside mentioned exercise, you will have to use Incline dumbbell curls. You must sit on the bench and put your arms down, holding small weights. Depending of your developmental level, you can start from 2kg weights up to 10kg. But if you are a beginner, I recommend starting with lower weight. Start lifting the both arms at the same time, until you reach your shoulders. Do 3 series and 10 repetitions in each series. Start adding more weight as soon as possible.
Exercises for biceps are mostly used for strength, not for stamina. This means that any exercise you want to do has the same instruction. Increase weight, but doesn’t change the number of repetitions will provide you desirable strength.