Bicep Curls with Dynamic Tension

• 1). Stand with your knees slightly bent and your back against a wall. This will isolate the bicep muscle by not allowing the legs or back to assist.
  
  
• 2). Extend one arm out straight with the palm facing out and the elbow facing toward you. Don't lock your elbow.
  
  
• 3). Place the other hand against the forearm of the arm that is extended and apply pressure.
  
  
• 4). Curl the arm that is extended until the elbow has gone through a full range of motion. Squeeze the muscle at the top.
  
  
• 5). Press the arm that acted as the resistance against the other arm which is now the arm applying resistance. Continue until both arms have returned to starting position.
  
  

Chin-ups

• 1). Grip a bar that is above your head with your hands slightly wider than shoulder-width apart. Your palms should be facing toward you.
  
  
• 2). Pull yourself up using your biceps and back. Do not use your legs or allow your body to swing excessively.
  
  
• 3). Pull your chin past the bar. Pause before lowering yourself back down. Repeat.
  
  

Rope Pulling

• 1). Attach a rope to an object that you can pull. The weight of the object will be relative to the length of the rope. The longer the rope is, the more repetitions your biceps will get and the lighter the object should be.
  
  
• 2). Put some work gloves on to protect your hands from rope burns.
  
  
• 3). Stand facing the object and holding the rope. Your shoulders and feet should be squared to the object.
  
  
• 4). Pull the object toward you, using one arm at time until you are out of rope.