[header] How to create a bicep workout [title] Stretch and warm up. [step] To prepare for a major work out and prevent injury it is important to warm up and stretch. For a warm up you should do one set of approximately 15 reps at half of your maximum capacity. 
[substeps] To stretch your biceps, lift your arms out to your sides at shoulder height. Open the palms up towards the sky and continue turning the palms backwards.