The biceps curl is one of the most basic and most effective exercises to strengthen your biceps. You use the biceps muscle in the front of your upper arm to do a number of activities like pulling, lifting, carrying, and climbing.

Choose dumbbells or a barbell with enough weight to do 8 to 12 repetitions. Sit on a bench with your back straight and feet on the floor or stand with your feet shoulder-width apart. Hold the dumbbells or the barbell in an underhand grip with your elbows at a 90-degree angle. Keeping your elbows stationary and close to your sides, curl the bar or dumbbells up toward your chest. Do not lean or bend your back as you are lifting. Bring the dumbbells or bar back down, and repeat 8 to 12 times.