There are countless articles on building bigger more powerful arms here's mine.

I believe the best way to build massive biceps is through a multi angle attack. I use three, sometimes four pieces of equipment to properly hit the bicep as correctly as I can. I start with dumbells to use in a hammer curl form, a hammer curl is when you keep your hands in the same position they would be if they were at your sides, lifitng the weight straight up. The hammer curl gives the bicep a good stretch and provides additional length of the bicep down the arm. I then switch to a traditional curling bar which is one of those squiggly looking bars with the v's bent into the it, from there it's over to the old favorite straight barbell curl. If you have one you can also use the "tricep bar" which is the short bar with the oval in the center with two handles although I have found this bar to let the front deltoids join in too much you might have some success substituting this for the hammer curl with dumbells.

I have found this approach to hit the bicep equally giving it's appearance an overall consistency no matter what the position of the arm is. As with any exercise I am a firm believer in form coming first. Nothing gives results and
protects you from injury better than good form. With perfect form you can get
vastly better result than someone using their max weight and jerking the weights
around in a sloppy fashion. Great form will always give you a great form in
the mirror.

I recommend six sets of ten so you can get two good blasts from each bar angle, if you are training more agressively then bump it up to nine or twelve sets of ten! If you are doing whole body training daily just to build or maintain lean body mass then just do three sets of ten and watch that bicep round out.

About the Author

Fred Ost is a writer, web designer and aspiring indie movie maker. He is a founder of, and staff writer at the free independent artits community at http://www.scptv.net. He is fighting his way out from behind the keyboard to get back to the days of curling 150 for ten sets of ten!