You won’t get massive biceps overnight but if you can incorporate these exercises into your upper body programme then you will see results within 6-8 weeks.
Here are three exercises to help you build huge biceps.
Take a set of dumbbells and hold them by your sides. Keep your upper arms still, face your palms forward and curl your arms to your shoulders. Pause and lower your arms back down to the starting position.
Stand straight with the dumbbells by your sides. Turn your palms the opposite way to the grip you used for the bicep curl, and curl the dumbbell towards your shoulders. Lower the dumbbells back to the starting position.
STATIC DUMBELL CURL
Take two dumbbells. Stand behind a bench, holding the dumbbells over it at a 45 degree angle. Lower the dumbell beyond half way and hold. Rotate each arm.
Aim to do three sets by 8-10 repetitions on each.