Best becipes exercises
Grab medium weights. The elbow should be slightly bent, but away from your torso. The palms, along with the weights, should point upwards.Pull them gradually to your shoulders, then slowly relax. Repeat until you think it is necessary, but in no case do not overdo it.
Don't forget to keep your shoulders straight!
Again with medium weights. Hold one in each hand. Hold your palms up and your hand at a 90 degree angle. Imagine holding a tray full of glasses.
Slowly bring the weights closer to you. Stop for a while, then relax. Focus on your biceps. Repeat until you decide it is enough.
Don't forget to keep your elbows bent!
"Rotation" of the biceps
This time you will need heavier weights. The position is as follows - hold the weights in each palm, arms straight - lift as in standard biceps weight lifting.
The difference, however, is that when you reach half the distance, you need to turn your palms in place, then continue moving upwards.
Once the "lowering" of the weights begin, do the same in the middle. This exercise will even help you with other arm muscle groups, but especially the biceps.