If you thought that hitting the gym for a few simple biceps curls would take care of all upper-arm business, you may be in for a shock. The biceps are made up of several components, so it takes several exercises to work the various strands properly. In fact, if you neglect to tackle this muscle group from several different angles you can find yourself with some odd strength imbalances, which will make you more vulnerable to injury.

How to do this workout
Workout 1 and Workout 2 are designed as two separate workouts, which you should do on different days in your schedule. Leave two to three days between each one to give your biceps muscles time to recover. You can add these workouts into a longer gym session or just keep it short and focus on the three exercises in each. Warm up for the workouts with five minutes on a rowing machine and some press-ups. Rest for two to three minutes between exercises.