Stretch and Strengthen Bicep:

Stretch and Strengthen

Bicep: Stretch: Straighten your arms, keep thumbs up than rotate the entire arm/ thumbs backwards. Strengthen   Use full range of motion, meaning staighten your arm almost completely and curl your arm up almost completely. If you do half curls, this works just gives you a more bump look of a bicep verses an entire strengthening of the bicep giving it a nice "hill" shape You can do this holding your hands either palm up or thumb up, or you can combine the two starting with palm up and when the weight is curled ending with the thumb up. You can also do this with your elbow at your waist and keeping your forearms straight in front of you as well as your elbows at your side and forearms winged out further away from your body.