Growing your biceps requires a combination of targeted exercises and a proper workout routine. Here are some exercises to help you build bigger biceps:
Hold a barbell with an underhand grip. Keep your elbows close & curl the barbell upwards. Squeeze the biceps during the movement & lower the barbell back down to the starting position.
Curl the dumbbells upwards while keeping your elbows close to your body. At the top of the movement, your palms should be facing your shoulders. Lower the dumbbells back down in a controlled manner.
Sit on a preacher curl bench with your arms on the pad. Hold a bar with an underhand grip, shoulder-width apart. Curl it upwards & squeeze your biceps at the top of the movement and slowly lower the weight.
Spread your legs apart & hold a dumbbell in one hand. Rest the elbow against the inside of your thigh and let the dumbbell hang down. Curl the dumbbell upwards, contract your biceps, and lower it back down.
Grab a pull-up bar with an underhand grip (chin-up) or an overhand grip (pull-up). Hang with your arms, then pull your body upward until your chin reaches the bar. Slowly lower yourself back down with control.