Quote Originally Posted by Strike For The South
rows work biceps well enough and anyhting that involves pulling works the forearms. The bicep is a useless muscle esp for powerlfting. Weight trainig will not make you more flexible. There is no such thing as tone
Cut, defined, built, shaped, chiseled take your pick in adjectives.

Depending on what your sport or what your goals are biceps can be quite important, if for nothing else look.

Properly mixing antagonistic muscle groups, namely using antagonistic supersets can and has been shown to prevent the major flexibility losses commonly associated with wieght training. Not to mention allowing you to focus more sets on specific muscles. Keep in mind while working any muscle group, you are streching the antagonist of that group. While working your triceps you are in turn stretching your biceps. Suppersetting bicep and tricep work allows constant stretching and allows both muscles to stay warm. I don't know of many serious bodybuilders or higher level athletes (not highschool) who do not take some form of this approach.

Now the only serious con of that approach is overtraining and staleness. But as long as you know the signs of them you can adjust your workout to avoid them. But with proper diet, sleep and nutrition you'll go a long way in avoiding those.

Do some research into the subject before completely blasting and flatout dismissing something. Flexibility while wieght training has been hugely researched.