Things You'll Need:
- Dedication in the weight room
- Believe in yourself
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Step 1
First thing to know is that it takes two to three exercises to fully develop the biceps. The best thing to train each part of your biceps is to use a flat bar and a curling bar. Flat bar can be represented by dumb bells or a straight bar to curl with. The curling bar can represent anything that has a curl/bent in it.
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Step 2
There are two main exercises for the biceps that make it grow its peak. The first one is the biceps dumb bell or flat bar curl. You can even use a machine that simulates the biceps dumb bell curl. Do three sets of this exercise and increase the weight each set. 12 reps for first set. 8 reps for second and 4-6 reps for third.
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Step 3
The curling bar is important to make the biceps grow wider. The curling bar will work on the inner and outer sides of the biceps. Look for a bar that is bent in the middle so you can grab the slants of the bar with your hands. Do the same amount of reps and sets as before with the dumb bell or flat bar curls.
