We use our arms in many ways. Aside from mundane activities as writing, turning keys and saying goodbye, we use them to lift objects, weights and yes, even people! The last isn't limited to men lifting their new wives on honeymoon night either. Mothers and fathers lift their babies and toddlers on a daily basis that it has been deemed as a natural part of parenthood. To do these activities efficiently and effectively, stronger biceps are essential.

There are certain workouts that can help to build biceps effectively. There are also ways and strategies for doing these workouts in the most efficient manner possible. If you want to learn more about these, read on.

To develop stronger biceps, you need to perform compound exercises or those that involve more than one joint. This ensures that you are using all the muscles in your biceps and that you are letting them accomplish a full range of motion, as compared to isolation exercises alone. Chin ups are great exercises for biceps because it works the forearms and back muscles together with the biceps.

To increase muscle mass, isolation exercises must be properly done if they are to build your biceps. The key to effective isolation exercises for bicep bulk is to begin it gradually. One must also start with light weights. To know that you are doing an isolation exercise correctly, you must feel the burn in your biceps. To control the weight of basic bicep curls, do them standing on a bar. To do your concentration curls correctly, sit at the end of a bench, bracing your elbow against your inner thigh using a one-hand dumbbell. Again, this isolation exercise must be performed slowly for it to work the center and outer bicep.

If you really want to build your biceps, do them the same day you're doing workout for your back muscles. In choosing your weights, it's best to begin your sets with a weight that allows you to reasonably do the set until such time that the muscles can no longer perform. To make your resistance training even more intense, extend the last two repetitions of each exercise. If you want a more challenging workout, increase the weight by 2 to 3 pounds. Don't cheat by moving your back so you can really build your biceps with the heavier weights. However, if you simply want to tone your biceps without bulking it up, lighter weights and more repetitions will do. Heavier weights and fewer repetitions work for those who really want to build bicep mass. Lifting weights more slowly also improves bicep strength. This is because your muscles rely more on strength than on momentum to lift the weight. Thus, if you want to develop stronger biceps, it's advisable to lift the weights in a deliberate and slow manner.

Again, it's best to remember not to do these workouts more than two times weekly so you allow your muscles to recover from the trauma and give them time to rebuild.