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 In order to see defintion in your Biceps, as with any other body part, you need to work it out atlest once a week and perform each set to failure without using momentum.

 Keep in mind that the biceps brachii (proper name for the muscle) are a small group and if you overtrain them, your arms will feel shot and performing everyday task may becom difficult.

 So while this is a top ten list, you need not to perform all ten exercises in one workout. But becuase yours muscles adapt to an excersise quickly, you may want to try some different bicep excercises every 3 weeks in order to continue to make gains.

   Here now are the top ten bicep excercises

Bicep exercise # 10

EZ bar curls-An EZ curl bar looks like a barebell but is designed with a curvature at the hand grips to provide different wrist positioning.

Stand with feet shoulder width apart and knees slightly bent.Place your hands on the inner most part of the curve and lift the bar all the way to the top of your chest, keeping your elbows at your side and your wrist locked throughout the rep.

Bicep exercise # 9

Bicep concentration dumbbell curls- Sit on the edge of a flat bench with your feet spread more that shoulder width apart. Grab a dumbbell with your right hand and place your right elbow on the inside or your right leg and keep your abs tight.

Start with your arm staright down, palm facing out. Lift the weight toward your shoulder slowly, hold for a second when you get to the top, squeeze your biceps and lower the weight back to the starting position. Complete with both arms

Bicep exercise # 8

Lying cable curls-Place a straight bar on the lower cable of the cable machine. Facing the cable machine,lay down flat and place your feet against the outer steel edges of the cable machine. With your plams facing up curl the bar to your chest.

Bicep exercise # 7

Preacher curls-Sit on a preacher bench and place your arms shoulder width apart, ensuring that your arms are firmly pressed against the pad at the elbows. Your shoulders should be in a neutral postion and not elevated. If the are, you need to adjust the height of the seat or pad.

with palms facing up, grab the bar and slowly lift the barbell to your shoulders, keeping your upper arm against the bench throughout the repetition.

Bicep exercise # 6

cable hammer curls-Place a rope on the lower part of the cable machine. With palms facing each other, grap the rope and pull the rope ur toward the chest, ensuring that your elbows stay at your side throughout the repetition.

Try to keep a high grip on the rope and keep your hands facing the inside throughout the rep.

Bicep exercise # 5

21S-Place your legs shoulder width apart and keeping your knees soft. Keep your elbows firmly at your side and with palms facing up, pick up a barbell and lift it only until your arm is at a 90 degree angle. Lower it back down and repeat 7 times

Immediately after you complete the first 7 reps, your starting position will become the 90 degree angle and you will lift the bar to your chest. repeat 7 times

Finally your last 7 reps will be down with a full range of motion starting from the thighs and lifting the bar to your chest. complete 7 reps for a total of 21 reps.

Bicep exercise # 4

Angled dumbbell curls-Stand with your feet shoudler width apart, keeping your kness slightly bent and hold a dumbell in each hand.Lift one dumbbell at a time and when you do, keep your palm as far away from the shoulder as possible as you lift, ensuring you keep your elbows at your side. Alternate hands with each rep.

Bicep exercise # 3

Reverse grip barbell curls-grap a barbell with your palms facing down,lift the bar toward your chest while keeping your elbows at your sides.

Bicep exercise # 2

Cross body hammer curls-Holding a dumbbell in each hand, palms facing each other, lift one dumbbell at a time keeping your palm facing inward and lift your opposite shoulder doing your best to keep your elbow at your side

Bicep exercise # 1

Standing barbell curls-with your palms facing up, grab a straight barbell and lift toward your chest, keeping your elbows at your sides at all times.

Remember that if an exercise is to easy, you're either not using enough weight or your using momentum to complete your reps.

I will continune to update this as needed so keep blasting those biceps!!!!

If you have any questions about where the biceb is located, I will be putting up informative pictures soon!