If you want strong, sculpted arms, you need to incorporate bicep exercises. Many people believe they only need to zero in on their triceps, thinking that they're the answer to beautiful arms, however your biceps need equal attention. You want to make sure you balance the opposing muscles, which is important for preventing injury and improving the look of your whole arm.  Like any muscle, the biceps will respond best if they are worked at a variety of angles using different exercises and equipment.

Varying your exercise will target the two main muscles of your upper arm -- the biceps brachii and the brachialis. Do them two to three times per week, and you should notice improvement almost immediately.

• Stand with your feet hip-width apart, knees slightly bent, arms hanging at sides.

• Contract abdominals so pelvis is in a neutral position, tailbone pointing down to the floor.

• Hold a E-Z curl bar or barbell in front of you with an underhand grip at a natural carrying angle, elbows are lined up under your shoulders, chest lifted, and wrists straight.

• Keeping your wrists straight and without moving your elbows, squeeze shoulder blades down and together as you bend your elbows to bring the bar up and in towards your chest.  Breath out as you are pulling toward your chest. (Try NOT to come all the way up at the top of the movement, which that will be a rest point).  You want to keep the resistance on the bicep throughout the entire movement.

• Slowly and with control you want to lower barbell or E-Z curl bar and repeat, maintaining an even pace as you lift and lower.

• Lift equally with both arms so the bar remains parallel to the floor.

• Do 2-3 sets of 12 to 15 repetitions. If your posture or form gets sloppy, switch to a lighter weight.   Choose a weight that will feel very challenging by the final repetition.

Tips on Form: Hold the bar with an easy, relaxed grip. If your knuckles turn white, you're gripping too hard, which wastes energy and can strain wrists. Keep your elbows and shoulders stable during each movement.

Move your target muscles through a full range of motion. Be sure not to swing the weight.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.