I'm practicing over a year and biceps didn't grow at all !
The problem is that I'm naturally born with big body and big arms so it was almost
impossible to see any change in my body size.
I have found some exercises for the biceps muscle and I wish it will help you as much as it helped me.
1.) Bicepes Curl - Take two dumbells and try to choose a little heavy weight so it would require from you some energy.
raise you hands from the stand position they are always at, toward your shoulder.
The most important thing is to do it SLOWLY and I mean it.
Slow motion is one of the factors to muscle size.
Negative motion , for me is the most important motion, negative motion is when you lower the dumbell
The negative motion lengths the muscle fibers and many times tears it's mucle fibers.
The more muscle fibers are tear the more your brain will command to compensate with muscle tissue.
But don't exaggerate ! too much teared muscle fibers might cause your insufferable pain.
2.)Alternate Hammer Curl- Grab two dumbells one in each hand try to take little heavy weight because this exercise allows you to lift little more than you usually.
Keep your elbows locked in your sides, make sure that your upper body and elbows are in the same place while the lifting.
Curl you hand towards your should with a semi-circle motion in the joint of the arm.
Lower your hand slowly (negative workout is highly important) and when the hand reaches the begining position curl the other hand as mention above.
Keep doing so and this is will stimulate 30 % of your biceps and 70 % of your forearm.
You might think that you don't need this exercise because it's mainly for forearm but the size of the forearm influence the size of the biceps.
The body tries to keep some proportion so your biceps will develop as much as your forearm because of it.
3.) Barbell Curl -some would say that's the best biceps exercise.
Grab an olympic barbell stand straigth let the bar hang a little on your hand so it would stretch them.
Without swinging the weight or leaning back lift the barbell towards your chest and KEEP your elbow at the sides.
At the top of the motion ,meaning at the highest point of the movement squeeze the biceps and than lower SLOWY the bar standing with the full resistance without slipping or