Maintaining upper body strength requires many different weight-training exercises. One popular area to strengthen is the bicep, which is the muscle found on the inside of the arm, just above the elbow crease. One of the most commonly used exercises to strengthen this muscle is the bicep curl. With even weight in each hand, slowly bring the weights to your shoulders by bending the arm at the elbow and then slowly bring them back down 12 to 16 times. These repetitions, or reps, should be done in sets of three once a day every other day to get results while still allowing the muscles to rest and keep them from getting injured. Bicep curls for upper body strength will get results.