One very useful way to make your biceps is with curve rod. It can be done in sitting possition and also in straight. That is easy way to load your biceps muscles almost on the max level. If you are doing this drill standing, it is less effective, but less dangerous for your knuckle. So you will need someone to keep if you feel any pain in your eyes, except the pain in the muscles of course. The optimal repeats of this drill is 6-8, and series 3-5. It is not wrong if you sare doing 2-3 series, because it is very hard loading of you knuckles and your muscles. I always do it more than 3 series, because feel very good when I see my muscles pumped. The weight of the curve rod, without any burdens, is about 5 kilograms, and you can load it with 5+5 kilograms more and if it is easy for you, may try more.
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