You might think you've done every curl in the book, but there are more than likely a few variations you've yet to try. Guys will never tire of the feeling you get with a good pump so trainers won't ever stop innovating new ways for you to get there.

There are plenty of exercises that'll stretch your shirtsleeves Opens a New Window. But if you want targeted moves for your biceps Opens a New Window. , then it's time to start learning a variety of curls Opens a New Window. .

Do the moves in order, sticking to the sets, reps, tempo and rest periods.

Do it twice a week for four weeks, aiming to increase the weights you're lifting every second session. This will consistently keep your biceps muscles out of their comfort zone and expose them to an ever-increasing workload, which is the key to impressive muscle mass gains.

The best bit aside from building bigger biceps is that you simply incorporate this into your existing programme. To avoid overtaxing the muscles, drop any biceps moves you're already doing and replace them with pressing moves that work the chest, triceps and shoulders to help keep your body balanced.

biceps curl dumbbell exercises for biceps Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.

The two heads of the bicep are the long head and the short head. The long head lies more laterally on the arm, and the short head more medially (the inside of the arm).

Another muscle that tends to be forgotten is the brachialis. It lies beneath the biceps and assists in flexing at the elbow. When well developed it can actually push your biceps up more to provide a better peak when flexing as well as provide more separation between the biceps and triceps.

So in order to best train your biceps you want to choose exercises that will allow growth in both the long and short head of your biceps, as well as the brachialis.

Download this app and learn the best biceps exercises to pump up your arms.