Walk briskly or jog for five minutes on a treadmill or outdoors. Prior to warming up your biceps it's important to warm up your entire body and get the blood flowing.
Place your palm against a flat wall and press the entire inside of your arm against it up to the shoulder. Turn your chest away from the wall slightly and hold for 20 seconds. Do your other arm then go back and forth stretching each arm a total of six times.
Use a rowing machine set on a low to medium resistance for 10 minutes. Make sure you concentrate on extending and pulling your arms slowly but steadily at first, then buildup to faster rowing.
Remove any weights from the barbell and set aside along with the weight locks. Grasp the barbell with your palms up and hold your arms straight down in front of you, then curl them up towards your chest. Repeat 45 times at a steady pace.