Why do we do Biceps Drills?

Stronger biceps can improve your performance in football, basketball and grappling sports. By using free weights you can place greater tension on your biceps muscle, stimulating bigger gains in muscle strength and size. Don't forget to warm up with five minutes of jogging before your workout to bring blood into the biceps muscles.
Anatomy
The biceps brachii muscle, spanning the front of your upper arm, consists of two heads, notes ExRx.net. The long, or outer head, runs along the outside portion of your biceps muscle. The short, or inner head, spans the inner section of your biceps. The outer head of the biceps is recruited during mass building movements like standing biceps curls. As you bend your elbows, the outer head contracts, creating stress on this portion of your biceps. Overloading the long head of the biceps with increased tension helps add width to your upper arms. Working out the inner head with shaping exercises like preacher curls stimulates hypertrophy, or muscle growth, by breaking down muscle fibers along your inner biceps. A well-developed short head can create the illusion of your biceps forming a peak when you flex your arms.
Barbell Curls
The barbell curl is a beginner level biceps exercise which works the entire biceps muscle. Stand up straight, grasping a barbell with a shoulder-width grip. Keep your elbows close to your sides and palms facing forward. Slowly curl the weight toward your shoulders, keeping your upper arms stationary. Pause for a moment at the peak contraction. Gradually bring the weight back to the starting position. Do four sets of 12 repetitions to increase muscle size and strength. Rest for one minute between sets.
Dumbbell Incline Curl
The dumbbell incline curl helps add shape to your biceps muscle. Sit on an incline bench set to a 45-degree angle. Grasp two dumbbells and let your arms rest in an extended position, keeping your palms facing inward. Raise the right dumbbell, rotating your forearm outward. Lift the weight until your forearm is perpendicular to the floor and palm faces your shoulder. Slowly lower the dumbbell to the starting position. Repeat the movement with the left dumbbell, alternating between each arm. Do four sets of 12 repetitions and rest for one minute between sets.
Concentration Curls
Concentration curls help to create a peak in your biceps muscle. Sit on a flat bench and grasp a dumbbell with your right hand. Keep your legs spread and knees bent. Position the back of your upper right arm on the inner portion of your right thigh, making sure your palm is facing away from the thigh. Curl the weight forward while keeping your upper arm stationary. Continue curling until the dumbbells are at shoulder level. Gradually bring the weight back to the starting position. Perform four sets of 12 repetitions. Rest for one minute between sets.
Tips
Stretch for five to 10 minutes before resistance training to help reduce the risk of injury. Consult a physician before starting a weightlifting regimen.