Biceps : Alternate Dumbbell Curls
1 Stand upright, with a dumbbell in each hand, and arm's fully extended down. Curl one weight forward and up.

2 Lower the dumbbells down, along the same range of motion, until the arms are fully extended. Resist the weight on the way down to emphasize the negative.

3 Keep your elbow steady at your waist to stabilize the motion.

4 Curl the weight as high as you can in order to develop the bicep's peak.

5 Fully extend and contract the arm to get a greater range of motion, and squeeze the biceps through the entire range

Standing Barbell Curl
1 Stand with feet shoulder - width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Let the bar hang down at arm's length

2 Curl the bar out and up in a wide arc and bring it up as high as you can.

3 Lower the weight again, resisting the weight on the way down to emphasize the negative .

4 Keep your elbows stationary during this movement.

Lying Incline EZ Bar Curls
1 Lie on an incline bench with a barbell in your hands and your palms facing upwards.

2 Holding your body steady on the bench, curl the barbell all the way up and then lower it again to full extension.

3 Resist the weight as you lower the bar to the starting position, in order to emphasize the negative.

4 Flex the muscle extra hard at the top of the movement. At this position there is little stress on the biceps.

5 You can also perform this exercise using two dumbbells at the same time