Train biceps with progressive overload
Use a full range of motion
Include incline dumbbell curls
Include preacher curls
Include hammer curls
Include reverse curls
Add chin-ups
Train biceps 2 to 3 times per week
Use moderate to heavy weights
Perform 8 to 15 reps per set
Do 10 to 20 total weekly sets
Focus on controlled negatives
Use strict form
Avoid excessive swinging
Increase protein intake
Eat enough calories to support muscle growth
Sleep 7 to 9 hours per night
Reduce body fat to improve arm width appearance
Train triceps and shoulders for overall arm size
Be consistent over time