Build the brachialis with hammer curls
Build the brachioradialis with reverse curls
Use incline dumbbell curls for a stretched biceps position
Use preacher curls for strict biceps isolation
Use cable curls for constant tension
Train biceps with a full range of motion
Emphasize the eccentric phase on curls
Progressively increase weight, reps, or sets over time
Train biceps 2 to 3 times per week
Use moderate to high volume for biceps growth
Keep form strict and avoid excessive body swing
Add chin-ups with an underhand grip
Maintain low enough body fat to show arm width
Train triceps and shoulders to improve overall arm size
Eat enough protein and calories to support muscle growth
Sleep enough for recovery and growth