Wondering how to build biceps? Well, in theory - it's not so hard. However, in order to build up your biceps - and gain muscle in general - you have to have all the pieces of the puzzle. What I mean by that is that you have to be training correctly, eating correctly and even resting correctly. If you under-train, you won't build muscle. If you over-train, you won't build muscle. If you're following an awesome workout program but you're not eating properly, you guessed it - you won't build muscle. There's really a lot to it and bodybuilding is one of those things where you get back what you put in. If you educate yourself and work hard - you'll get results. Now, as for an actual bicep workout - which is what I'm sure you're looking for - you can give this one a try.. How To Build Biceps Standing Dumbbell Curls: For this exercise, you'll want to twist your palms upwards as you flex your arm. Doing so will enable you to get a more efficient bicep contraction since the biceps are actually involved in that twisting movement - which is otherwise known as "supination". Also, once you've reached exhaustion while performing simultaneous repetitions, you can switch things up a bit and perform the repetitions one arm at a time. This will allow each arm to rest a little more between repetitions and it will enable you to ultimately get more out of each set. - Perform 3 Sets - Perform 8-12 Repetitions Per Set - Rest 1-2 Minutes Between Sets Preacher Curls: You're going to be performing this exercise using a preacher bench (obviously) and an easy curl bar. Preacher curls are great because unlike a lot of bicep exercises, you're unable to swing in order to create momentum. In other words - you can't cheat! I also recommend that you utilize a narrow grip since doing so will allow you to target the outer head of the biceps. This will help give your biceps a nice "full" look. - Perform 3 Sets - Perform 8-12 Repetitions Per Set - Rest 1-2 Minutes Between Sets.