The Bicep Curl If you want fierce-looking upper arms, the bicep curl will shape the muscles that help with heavy lifting. Another benefit to this calisthenic: It works your core, outer abdominal muscles and the muscles in your upper back, too.1. With feet pointing straight and planted directly beneath your hips, stand on an exercise band and pull the handles up toward your hips.2. Stretch your head toward the ceiling, lift your...