Surprise surprise! Girls have biceps? Yes, actually - everyone does. If you want to know how to create a balanced, appealing set of arms that will look good in a tank top. These tried and true moves will have all your friends envying your sleek and toned arms.

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1. Barbell Curls
   
   Ah, old reliable. It may seem cliche, but they work. With proper form, they are extremely effective and will most likely be seen in any well thought out workout routine. Grab a 20 pound barbell and head over to the mirror. Yes, we are giving you permission to stare at yourself. Place your hands about shoulder width apart, and lower the barbell to your legs. One rep consists of lifting the bar up to where your biceps are basically touching your forearms. Squeeze at the top and remember not to swing. We want all the bending happening in your elbows, and your biceps doing all the work. Do 3 sets of 10.
   
   
2. 21s
   
   This move is little known, underrated, and probably only seen among professional bodybuilders , but we're bring it right to your door. It's like a 3 sets in one (3 sets of 7 to be exact, hence the name). Keep the same barbell, start with it down on your thighs. First, you're going to lift the bar up mid-length of the full range of motion, 7 times. Imagine lifting it halfway, so that it is basically in line with your elbows. Then, starting from there, lift it the rest of the way 7 times. Next, immediately lower it back to the starting position and do 7 reps of full range bicep curls. Yes, you're going to want to kill us in the morning.
   
   
3. Alternating Incline Dumbell Curls
   
   Alright, now grab a pair of 5 pound dumbells. If it seems light at first, it won't when you're done. Find an incline bench and adjust it to about 35 degrees. Sit down with your back on the bench, arms straight down to your sides, palms facing forward. One at a time, lift each weight up to your shoulders and then lower it back down. This will be one rep. Do 3 sets of 10 (5 on each arm).