Using wide, underhand grip, curl bar to chin and lower weight slowly being sure NOT to hyper-extend elbow. Incline Dumbbell Curls - Seated on incline bench, curl simultaneously, keep palms facing forward and pause at top for a peak contraction. Double Biceps Cable Curls - Seated on flat bench positioned between two cable weight stacks, keep upper arms stationary, flex biceps by bringing hands in toward head. Hammer Curls - Standing position, palms facing body with thumbs pointing up, alternate dumbbells to shoulder height. Include biceps as part of your chest workout.
Variety is the key to stimulating biceps growth.
Perform three exercises each workout and substitute others regularly. Try high intensity techniques to blast through plateaus.