If the only curls you’re interested in, ladies, are the ones in your hair, then perhaps it’s time to apply them to your workout regimen.

There are so many different methods in which to do the basic biceps curl, whether its with barbells, dumbbells, cables, a preacher bench, etc. Yet. the range of motion with biceps curls primarily remains the same. Only slight variations will differentiate the exercises.

If you have granite tri's and want to become equally successful with your bi's, make sure your workout goes both ways. Here are a few biceps exercises to both build and shape your biceps:

CONCENTRATION CURLS: Sit on a bench, grasping a dumbbell with one arm. Straighten your back while leaning slightly forward, as lock your elbow into the inside of your thigh. With your free hand, hold on to your knee to maintain balance. Then, slowly curl the weight upward and in toward your chest. Make sure you stabilize your body during this exercise so that your upper arm is all that’s moving. Slightly twist the hand holding the weight while you squeeze the biceps during the contraction. Hold this for a two-count before slowly bringing the weight back toward the floor. Stop when your arm is completely straight and then repeat the motion. After 10-12 reps, switch to the opposite hand and repeat the exercise. Try three sets on each arm. For a killer burn, do not take any rest period between arms.

ALTERNATE CABLE CURLS: Find a cable machine with two parallel cables and connect D-handles on the lower hookups. Standing with your back straight, face away from the cable machine, perhaps a slight bend in the knees. Take a D-handle in each hand and hold them to your sides. Then, slowly lift the weight with one arm, insuring that it remains perpendicular to the floor. Your elbows should be flush against your sides. Twist your arm inward during the range of motion, curling the weight in toward your shoulder. Squeeze at the point of contraction, hold for a moment, and then slowly begin the negative. As your hand performing the negative descends toward the floor, simultaneously begin the curl with the opposite arm, raising it toward your shoulder. Just as your arm reaches the starting point on one side, the opposite arm should be contracting at the top. Try 3 sets of 15 for a fantastic burn.

PREACHER DUMBBELL CURLS: Grabbing the dumbbell with one hand, your underarm should fit snug over the bench and your elbow should be locked near the bottom of the pad. Your fist should be facing away from you, with your thumb on top. Slowly begin curling the weight toward your head, turning your fist inward so that it’s facing your head. Do not move your elbows or your back. Bring the weight to the point of contraction, directly in front of your torso and you squeeze your biceps. Then, slowly begin the negative portion of the exercise, allowing the weight to drop. Your hand is pulled back toward the floor to the extended-elbow position. Repeat the motion for 12-15 reps at a light, manageable weight. Try 3 sets of this exercise.

Always maintain tight, strict form through the biceps curls. Thus, in order to achieve that rounded effects, it is smart to train with light weights until you can prefect your range of motion. Always visualize the biceps tearing up with each repetition.

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