Stronger biceps are indispensable. Not only does it provide support needed for lifting heavy objects, it also contributes to overall arm strength. With well-conditioned biceps, daily activities like lifting books, other objects and children become easy. Outlined below are two exercises that will help you attain stronger biceps.

1. Bicep curls.

To do bicep curls correctly, begin by grasping a dumbbell (choose one that's less than 15 pounds in weight) in each hand in a relaxed manner. A total beginner should lift no more than 5 pounds. Keep your feet flat on the floor, with your knees slightly bent. Your feet must be shoulder width apart. Keep your back straight and abdominal muscles contracted. The weights must be held at your sides with your arms relaxed and palms facing inward.

Begin the curls by slowly raising the weight. Bend your elbow to do this but keep your back straight and your shoulder relaxed. Your elbows must be kept close to your side. Feel the burn as you contract your biceps for a couple of seconds. Then, slowly lower the weight back to its original position. Turn your palm inward as you concentrate on squeezing the biceps. This exercise must be repeated on the other side. For each arm, the whole movement shouldn't last for a total of 8 seconds. Make sure to lift slowly so you can really grow your muscle. If you don't lift deliberately, the momentum is going to do the lifting for you and that won't contribute to your goal of building your biceps. Only your biceps should do the work. Try to start with two sets of 10 repetitions for each arm.

2. Military presses with hand weights.

Begin this exercise in a standing position, preferably in front of the mirror so you can see if you're doing the technique correctly. Keep your legs slightly wider than shoulder width apart and your arms down with weights in hand. Start curling the weights up to your shoulders. Your wrists must be facing inward with your elbows pinned to your body. While in this position, turn your elbows out and parallel to the ground while turning your wrists outward. Imagine yourself showing off your biceps. Then press up in the air with both arms, keeping them at the same level as your head. Reverse the process until your arms are back to the "down" position, with the entire routine counting one repetition. Try doing 10 repetitions for this exercise. To let your biceps benefit the most from this exercise, do not swing or lunge with your back.

To prevent injuries due to weights slipping from your hands, always make sure that your hands are dry and the weights are wiped well before engaging in these exercises. Also, make sure that you balance the rest of the muscles of your arms by performing triceps exercises as well. If you really want to make your biceps workouts more intensive, you can extend the last two repetitions of your exercise for a longer period of time.