Train biceps 2–3 times per week
Use progressive overload
Do barbell curls
Do dumbbell curls
Do hammer curls
Do incline dumbbell curls
Do preacher curls
Do chin-ups
Use full range of motion
Control the lowering phase
Keep elbows stable
Avoid swinging the body
Train with moderate to heavy weight
Perform 8–15 reps per set
Do 3–5 sets per exercise
Rest 60–90 seconds between sets
Increase weight or reps over time
Eat enough protein
Eat enough calories
Sleep 7–9 hours per night
Recover properly between workouts
Focus on consistent training