Beautiful and strong biceps are necessary to develop as they contribute to the general aesthetics of the body, especially when you want to wear something sleeveless.

The biceps have two heads: the long head and the short head, both of them originating from the scapula and attached to the radius (a small bone in the forearm). Underneath the biceps lies the Brachialis muscle which works along the biceps in flexing the elbows.

For the long head one can do incline curls with dumbbells (on a 45 degree incline bench), seated dumbbell curls or a barbell drag curl.

For the short head of the biceps you can do a concentration curl, one arm preacher curl and also one arm high cable curl.

For the brachialis you can do almost any type of a hammer curl whether it is a cable rope, machine, or on an incline bench. The reason is that the Brachialis is responsible for arm flexion and when your hand is not supinated, then the Brachialis will come more into play.

Therefore the best way to beautiful and strong biceps is to choose three exercises which target the two heads and the Brachialis.

Injuries like back problems, tennis elbow and biceps tendonitis can result from poor biceps technique.

During your technique you must always bring your hand to your shoulder, if you waver a few inches either way, you will be losing from gaining the full benefit of the exercise and you will not get the desired result.

Keep your back straight at all times, do not cheat by bending your back as this puts strain on you only to suffer from it later on in life. The wrists must also stay stable; you can train the wrists on their own but not in a bicep curl except in some advanced and sport-specific training.

If you really want to isolate the biceps then you need to do several preacher curls which means you have to have specialised equipment. Preacher curls will develop the lower area of the Biceps and lengthen the muscle. If you use dumbbells in a preacher curl you will work the outer biceps most, while if the dumbbells are apart you will work inner biceps more.

A final exercise for shaping could be the 3 part curls known as “21s”. Seated down with a pair of dumbbells by your side you curl the weights up to half way for 7 repetitions at the end of which you bring them all the way up to the shoulders, then you go half way down for 7 repetitions at the end of which you bring them hanging down by your side again to do another 7 full movements of bicep curls. Remember to keep your elbows glued to your sides to work out the bottom of the biceps fully.

Enjoy your workout.