Bicep Workouts

Curls are some of my favorite Bicep Workouts, it targets the bicep specifically, they're great whether you want to work on endurance and tightening or for building lots of muscle. Since the bicep is being focused it will allow you to get the maximum workout with that muscle as there aren't any others that can get tired and cause your reps to stop.

Reverse Curls
Reverse curls are where you take a barbell and hold it with your palms facing inward, holding it at shoulder-width and raise the bar up vertically.

Standing Curls
Standing curls are a really good Bicep exercise, you perform this by getting a barbell and simply curling it towards your chest, keep your elbows about an inch from your side. You want to only lower your arms to a 40-45 degree angle, this will keep the pressure off of your joints which could cause harm over time.

Another great way of curling is with a dumbbell, you can stand with one in each hand alternating curls or you can sit down with your elbow resting on a surface in front of you for support.

If you want toned muscle, you want to focus on high reps and low weight. This will raise endurance greatly and make your arms very tight and fit looking.
If you are wanting more muscle mass then focus on high weight, low reps. Try to put enough weight on the bars that you can only do 4 or 5 reps, wait a few minutes and then do a few more reps and repeat till you feel satisfied.

After your workout be sure to have meal/snack ready. The sooner you get some protein and carbs into your system the better. Right after a workout you are very low on glycogen and glucose so by eating and getting it into your system your body will be able to begin recovering and give maximum results from the Bicep Workouts.