Arm yourself with these top techniques to build biceps that have height, width and detail.
6 of 6 Stretch It Out
Seated incline dumbbell curls are one of the only ways to stretch the long head of the biceps out. When you sit on an incline your arms move behind your torso, which stretches the long head, allowing it to contract with more force. Therefore, when you do incline curls, greater emphasis is placed on the biceps long head. This is important because the long head gives your arms better shape when viewed from the side and it forms the biceps peak that pops when someone asks you to flex.
>> Tip: After doing barbell curls, move on to incline curls. Try doing them as follows: Start with the incline adjusted to about 30 degrees. After reaching failure, set the bench to about 45 degrees and continue your set, only resting long enough to adjust the bench. After reaching failure at that angle increase the bench to about 60 degrees and finish the set, going to absolute muscle-burning failure. That's one set! Choose a wait that allows you to get about 10 reps on the first bench setting and do three sets in this fashion.
6 of 6 Stretch It Out
>> Tip: After doing barbell curls, move on to incline curls. Try doing them as follows: Start with the incline adjusted to about 30 degrees. After reaching failure, set the bench to about 45 degrees and continue your set, only resting long enough to adjust the bench. After reaching failure at that angle increase the bench to about 60 degrees and finish the set, going to absolute muscle-burning failure. That's one set! Choose a wait that allows you to get about 10 reps on the first bench setting and do three sets in this fashion.
http://www.muscleandfitness.com/workouts/arms-exercises/5-easy-ways-start-building-bigger-biceps/slide/5
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