Add mass to your bicep with these muscle building exercises.
Adjust pad/seat so arms are comfortably over pad. Sit on preacher bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Hold dumbbells (palm up). In a controlled motion, keeping upper arms (triceps) against pad, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.
Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, grip bar (palms down) with hands slightly wider than shoulder width. In a controlled motion, keeping upper arms perpendicular to the floor, curl bar up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.