You have regular DB curls, spider curls, preacher curls, ez curls, chin ups, pull ups.
to get bigger biceps i would recommend preacher curls, hammer curls, barbell curls and dumbbell curls.
Wrist curls are a good option.
Do dumbbell biecep curls and hammer curls Biecep curls would make your arm muscle bigger and taller Hammer curls would make your arm thicker
We do not have options to attach photos here a good biceps workout should include curling and supination movement. So here is a sample workout which you can do every 5th day barbell curls - 4x12,10,8,6 alternate dumbbell curls(supination) - 3x12,10,8 Dumbbell preacher curls - 3x15
Bicep dumbbell curls and pull ups with the palms facing you.
The size beginners should use are the ones you feel comfortable to do at least 12 bicep curls/overhead presses with, and a dumbbell workout will help workout the biceps and triceps, but it can influence other parts as well. You can find some dumbbell workouts at bodybuilding.com.
Exercise, exercise, EXERCISE! Hammer curls Dumbbell curls Etc... Also do research on other exercises Eat muscle building foods: Milk, eggs, lean meats, etc.
lift your arms straight up and hold, with both hands, one end of a dumbbell vertically. then lower your forearms behind your head while keeping your elbows straight and in the same position. do this up and down 15 times for as many sets as you like ....oh wait, that's triceps....haha sorry. for biceps there are curls (the most common, "curls for the girls") and bar curls.
Dumbbell curls of 40 pounds for a 14 year boy is quite good. If you are planning to increase the weight do it slowly, about one pound at a time.
The most popular ones are dumbbell curls, barbell curls, hammer curls and chin-ups.Dumbbell curls is done using, funnily enough, dumbbells (dumbbells are the ones that you can hold in one hand). It's quite simple to do: simply hold the dumbbells at either sides of your body with your arms straight and your palms facing away from you. Then bring the dumbbells up to your chest without moving your upper arm and without rotating your wrist.Barbell curls are exactly the same except you use a...barbell.Hammer curls are slightly different in that your palms are parallel to your body. Apart from that it's identical to a dumbbell curl.Everyone knows what a chin-up is (if you don't it's the same thing as a pull-up).All of these exercises work your biceps to varying degrees. Exercises like the barbell and dumbbell curls focus on the development of the biceps brachii muscle, whereas hammer curls develop the other muscles in the arm/forearm region which are considered as elbow flexors, wrist supinators and wrist flexors.
Ryan Reynolds does various exercises working multiple muscle groups when he works out. His workout includes reverse kettlebell lunges, burpee with pushups, pull ups, dumbbell flies, dumbbell tricep extensions, speed squats, dumbbell curls, dumbbell side lateral raise, kettlebell swing, and medicine ball crunches.