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Standing Barbell Curls

Your feet should be roughly shoulder-width apart. Grab the bar with your shoulders squared and your chest up. Before starting the actual weight lifting curl, you'll also want to bend your knees a little.

The Weight Training Exercise: Now, contract the biceps slowly, keeping the arms "glued" to your sides. Try visualizing the barbell moving out and up in an arc with the elbows being the center of the arc. Don't arch your back or sway backward or forward in an effort to recruit gravity or momentum to lift the weight for you.

As you do your weight lifting reps, always lower the weight slowly instead of just letting it fall. This downward movement—known as the "eccentric" phase—is where the muscle does most of its work and, consequently, causes the most muscle growth.

Caution: Don't round your shoulders during the weight lifting exercise. This takes emphasis off the biceps.

Seated Dumbbell Curls

Sit up straight or on a weight training bench, keeping your back flat against the bench. Keep your shoulders squared and your chest elevated. Grab a pair of weight training dumbbells. In the starting position, your arms will be hanging straight down.

The Weight Training Exercise: With your palms in the up, or supinated, position, curl the dumbbells toward your shoulders.

Tip: Concentrate on the "squeeze" in the biceps.