Q&A for How to Do Bicep Curls

Absolutely! There's a reason they're a popular exercise; bicep curls are easily the most efficient way to build your biceps up. There are plenty of variations from the standard curl as well. You can use a barbell, or change your range of motion over a large number of repetitions to target different parts of the bicep.

Don't work your biceps every day. Take at least 1 day off in between lifting sessions to give your muscles time to repair themselves.

There is no evidence proving that the time of day makes any difference. Therefore, you should do your curls when it works best for you, and after you have finished the bigger, multi-joint moves like pull ups, bench press and rows.

The biceps span the upper arm from the shoulder joint (the coracoid process and the glenoid fossa) to the forearm (the ulna and the radius).

Bicep curls are a good exercise for building the bicep muscle strength and size, making lifting easier.

Start with one set, increasing as it becomes easier, to 3-5 sets with heavy weight.

Try doing drop sets. Using your heaviest weight, for instance 35 pounds, begin your set. As soon as you reach failure, quickly continue reps with the next lower weight, 33.5 pounds, do as many reps as you can, until failure again, then drop the weight, 31 pounds, and continue like this until you reach total failure and you cannot continue. Also, try push ups and push up variations to hit the biceps in a variety of ways.

Bicep curls work the bicep muscles in the front of the arm, between the shoulder and the inside of your elbow.

Don't take steroids. There are plenty of useful supplements and methods to gain muscle in a healthy way. My first suggestion is to increase your workout intensity. A short, high-intensity workout is better than 3 hours of wandering around a gym. My second suggestion is to use protein. 1g/lb of body weight is the optimal way to increase muscle mass, although bodybuilders can use up to 2g/lb due to their training style. My third suggestion is using supplements -legal ones. Creatine is the #1 studied and researched supplement because it is astoundingly effective, completely natural, and has no side-effects.

2-3 times a week, and you should try to do as many repetitions as you can without overworking your muscles.

You're not going to build size by doing more than 10 reps of anything. Once you pass about 8 reps your body starts to extend your muscles and train them to be longer and stronger in that way. Try sets of 8, then 6 the next day on that muscle group, then 3 on the next day. Monday: 4 sets of 8 reps barbell curl (with bench bar), 3 sets of 8 reps concentration curls, 3 sets of 8 reps preacher curls. Following Monday: 4 sets of 6 reps barbell curl (with bench bar), 3 sets of 6 reps concentration curls, 3 sets of 6 reps preacher curls. 3rd Monday: 4 sets of 3 reps barbell curl (with bench bar), 3 sets of 3 reps concentration curls, 3 sets of 3 reps preacher curls.

It depends on what you are trying to achieve: if you are looking for muscle strength, you should choose a weight that allows you to complete around 3 reps; if your goal is building muscle mass, choose a weight that lets you do 8-12 reps; for muscle definition, go for 15-20 reps. Remember to warm up first!

If you're looking for appearances and not sustained athletic ability, you may want to increase the weight you use when lifting. Talk to a trainer or someone experienced with weights to get some tips and to make sure you're not overdoing it.

It's where you curl a dumbbell halfway to your shoulder. It's a little less intensive than a full bicep curl.

Put a PVC pipe in milk bottles filled with sand, or make your own bar weight out of concrete. You can also use a heavy metal pipe.

Even though you can't physically see what is happening, you are making your body stronger and giving it the ability to do more things. If this exercise isn't making you happy with the results, maybe this workout isn't for you or your body. Find another workout! It could be similar or completely different. There are many options out for you to try.