Four Iron Pumping Exercises for Building Superior Biceps

The biceps muscles make up the front of the upper arms and are quite showy when they are pumped and developed properly. For maintenance, work biceps once a week for 20 minutes using basic arm curls. To increase size and develop shape, work them 2-3 times a week for the same amount of time. Allow your biceps 48 to 72 hours rest between workouts. This gives broken down muscle fibers a chance to recover and grow thicker and denser. When performing your repetitions, never jerk or swing the weights because the biceps are susceptible to tears and damage. Combine working biceps with legs, shoulders, chest, or even triceps, but never with back because any decent back routine is going to tax biceps, thus preventing you from really giving them your all.

Here are four iron pumping exercises for building superior biceps. Do three sets of 8-12 repetitions of each exercise and stretch between exercises and sets.

1. Cable Curls: These are a nice alternative to barbells and dumbbells. Attach a straight bar to the lower cable assembly and grasp the bar with a medium-width, underhanded grip. Stand upright with the arms straight and the bar resting in front of the thighs. Keep your upper arms at your sides, bend the elbows and curl the bar up to the chin level. Pause, squeeze the contraction and lower the bar back down slowly to starting position.
2. Standing Dumbbell Curls: Here’s a way to isolate each bicep. Stand upright, holding a dumbbell in each hand at your sides in a palms-in grip. Keep the upper arms motionless as you bend the elbows and curl the weights upward turning the hands so that the wrists face the shoulders at the top. I prefer to alternate each side while performing these curls. Pause, squeeze and lower back down twisting to the palms-in position. 
3. EZ Curls: Standing, grip an EZ curl bar (this bar, made explicitly for biceps training, is bent in the middle to facilitate grip) with palms facing up, shoulder-width apart. Curl the bar by flexing your arms at the elbow. Your elbows should remain close to your sides. Lower the weight in a controlled manner to starting position.  Remember to hold the contraction at the top, slowly lower the weight down on the negative.
4. Incline Dumbbell Curls: Sit on a bench at a 45- degree incline. Keep your back straight, feet flat on the floor and arms at your side. Curl the dumbbell by flexing arms toward the shoulders. (You can do single alternating arms as well.) Slowly lower dumbbells in a controlled motion until your arm is extended. Make sure when you do dumbbell curls, especially, that you do not swing the weights too much. Remember to keep proper form and execute each rep in a controlled and calculated manner.

source https://hotspotsmagazine.com/2018/11/20/four-iron-pumping-exercises-for-building-superior-biceps/