Biceps Exercises .
LYING BARBELL CURLS
Kneel on an inclined bench, with your chest leaning against the back rest and your arms hanging over the other side.
Hold a barbell a little less than shoulder-width apart, making sure that your arms form a 90° angle with your chest at all times, and curl the bar 8 to 12 times.
Barbell Curl
 Barbell curls are the meat and potatoes of biceps development. They are a compound exercise that target the entire biceps area.
Changing your grip width to slightly less than shoulder-width apart on the barbell can place more emphasis on the outer head, says Frederic Delavier, author of "Strength Training Anatomy." Perform barbell curls first in your workout by completing three working sets and one warmup set.
Complete 10 to 12 reps using a light weight for your warmup set, and select a weight in which muscle fatigue is reached between six and eight repetitions for your working sets.
Hammer Curls
Hammer curls are performed similarly to dumbbell curls except that the dumbbells are gripped with the palms facing one another throughout the movement. The outer head is isolated during this exercise by allowing the elbows to move slightly forward and holding the contraction for a moment. Additionally, hammer curls can be performed by alternating arms or performing them across the body to hit the outer biceps more. Perform three sets of eight to 12 repetitions of hammer curls.
INCLINED DUMBBELL CURLS 
Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where you start with your palms facing your body, and about halfway through the movement, you turn them facing up). Do 8 to 12 reps.
CABLE BICEP CURLS WITH ROPE ATTACHMENT
Secure the rope attachment to the lowest hook on a cable machine, and grip it with your palms facing inward, right under the rubber ends. Contract your biceps, slowly turning your palms upward so that they're facing you by the end of the movement. Do 8 to 12 reps.
PREACHER CURLS
 Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl.