What are the exercises of biceps?

Dumbbell positive grip curl 

During the snaking process of the dumbbell is holding, the body also needs to stand, and the back also needs to stop. These are all three activities and must be done. If you can’t stop, you cannot hold the activity. Those who insist on our headgear's guiding line must have collective thoughts in their hearts, and they must go through the actions in their hearts, so that the moment when they are done later will not go wrong. During exercise, the vision of the elbow cannot be moved, but if we twist the dumbbell towards the shoulder, it will probably move a little bit, so we require our range of action to be smaller. 

Hanging dead weight two-head curl 

Adjust the Smith equipment to a position that is 5cm away barbell squat pad  from the ground when you hang it, hold your palms back, and relax your body naturally. At this moment, all parts except your feet are off the ground. When the biceps is exerting force, your wrist rotates to pull up the body. When the forearm is parallel to the ground, it is completed. At this time, it is stable for 3 seconds to increase the stimulation intensity of the biceps. Note that when doing this movement, your head should be straight from below, without bending over and arching your back. 

Dumbbell one-arm lift

Stand with your legs in tandem, lean forward against the back of the chair, hold the dumbbell with your right hand and stretch it to the back of the chair, clamp it with your armpit, and lean against the edge of the back of the chair with your left hand. Exhale, squeeze the dumbbell with your right hand, and slowly bend it until your arm is clamped. After a short stay, the arms unfold and return to the starting point while inhaling. Then exhale and repeat the above actions. 

Barbell curl

 Separate the legs, shoulder width or slightly wider, hold the barbell bar with both hands at equal distances, the distance between the hands should be shoulder-width apart, and the center of the fist facing forward. Exhale, slowly bend the barbell upward with the arm until the arm is clamped. After a short stay, slowly unfold the arms to return to the starting point, and inhale at the same time. Then exhale and repeat the above actions.