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One thing that every guy wants is big biceps… But most guys dont know how to get there. All they know is that you have to lift weights. Well, in reality, getting those huge guns is a little more complex, but still relatively easy to achieve.
Ive found that using heavy weights that you can lift in succession about 8 times before not being able to is a good weight amount to start with. What you want to do is do 2 - 3 sets of standing curls. Which means just stand up, and bring the weight up using your arms. But the trick here is to supinate your wrists. When you almost through the movement, and your palm reaches your shoulder with the weight in hand, slightly turn your wrist, so you bring your pinky finger closer to your shoulder. This supination stimulated extra growth at the peak of the biceps, so in time, you’ll get those high peaked biceps you see in bodybuilders.
Another great tip for building overall mass in the biceps are barbell curls. You should do using the same motion as the standing dumbell curls, without the supination. And add a little extra weight on this exercize, because you can cheat rep(which is, only go half way or swing body a little for momentum) and feel extra tear on your muscles. Try doing about 6-8 reps of these for 3 sets.
Remember, biceps are a small muscle group, so be sure to work your triceps as well for that overall huge arm look.
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