Igikumwe cya Biceps (wicaye) gikoreshwa mu gukomeza no guteza imbere biceps z'amaboko. Hari uburyo butandukanye ushobora gukoresha biceps wicaye harimo gukoresha barbell, dumbells, insinga, ku ntebe ishobora guhindurwa cyangwa ku ntebe ya preacher curl.
TANGIRA ufata inzogera y'icyuma ukoresheje ubugari bw'urutugu, ufate ikiganza cyo munsi hanyuma uhagarare ku ntebe y'umuvugabutumwa kugira ngo igice cyo hejuru cy'icyuma gikore hafi y'aho utuye. Tangira ukoresheje amaboko yawe yo hejuru urebe ku gice cyo hejuru hanyuma inkokora zawe zipfukame gato.
Komeza umugongo wawe ugororotse mu gihe uzunguza uburemere kugeza igihe amaboko yawe atagira aho ahagarara neza. Garura uko utangiye.