How can I gain muscle in my biceps?!


Question:

How can I gain muscle in my biceps?

I just bought 2 sets of 20 pound dumbbells, but I'm wondering what is the BEST way to gain biceps? like if I should be standing and in what positions should the dumbbell be? and how to ift them, in what direction? After a while I will increase more weight but I would like to know what is the best exercise to gain biceps mass. Thank you guys!! Oh and I also bought 2 protein powders!!!


Answers:

Get a curl bar. Do 1 set every other day till failure, or the point when you can't do any more reps. Then use the dumbells in a hammer like motion with one in each hand. Same thing. Your probably gonna need adjustable dumbells if you really wanna get toned arms.

If you are still having trouble, feel free to email me at minyman22@gmail.com. (don't ask, i made the account a long time ago.)




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