The biceps are the muscles that move the lower arm towards the upper arm. To develop large biceps, a training program focused on mass-building is necessary. BodyBuilding.com recommends four exercises in particular: the standing barbell curl, the one-arm preacher curl, the incline dumbbell curl and the hammer curl.
Other types of exercises can be useful for definition and shaping; however, to build size, sticking with the four basic exercises is best, says BodyBuilding.com. The most basic exercise is the barbell curl. Stand upright holding a barbell with the arms hanging straight down. Curl the arms upward towards the chest. Slowly lower the barbell back down. The preacher curl requires the use of a preacher-weight bench. Rest the arm on the preacher bench and slowly curl the dumbbell upward and then back down.
The incline dumbbell curl requires an inclined weight bench. Lie on the weight bench holding a dumbbell in each hand. Slowly curl each arm up, rotating the wrist outward. Slowly drop the arm, rotating the wrist inward. Hammer curls are performed standing holding a dumbbell in each hand. The inner arms are kept facing the body throughout the motion. Curl the arms up slowly, and then slowly drop them back down. The arms in the hammer curl can be curled one at a time or both at the same time, says BodyBuilding.com.