There are literally thousands of different exercises that you could do to build your biceps, ranging from hammer curls to chin-ups to cable curls. In this post I’m going to list two of the easiest, beginner friendly exercises.
The dumbbell curl is probably the most common weight lifting exercise in the world. Not only does this exercise stimulate your biceps, it also works your forearm as a secondary muscle. Here’s how you do it: First, stand about shoulder width apart with a dumbbell in each hand. When it’s your first time you will need to find an appropriate weight, to do this use a weight that you can do 10 or so reps of but doesn’t feel too easy. Once you have a dumbbell loaded up with enough weight to make you grunt with each rep, it’s time to get started. Make sure your palms are facing forward and not to your side. This is the starting position. Without moving your elbow, curl the weight forward as you breathe out. Keep in mind that only the forearms should move. Once your biceps are fully contracted, hold this for position for about a second. Slowly bring the dumbbell back to starting point and begin the next rep. This video is far better at explaining the dumbbell curl than I am.
The barbell bicep curl is also a very well known gym exercise for biceps. The procedure is basically the same as a dumbbell curl, except you’re doing it with a barbell. Here’s a video that shows you exactly how to do it.
So those are the two most basic gym exercise for biceps. This was a very short post even by my standards, but if you watch the videos I linked you should be able to perform both of these exercises with no problem at all. Once you’ve mastered these you will be ready to move on to more advanced exercises that can be found here.