Buid biceps with Simple Exercise : MEN & WOMEN

In fact, making small changes to the way you curl the weight can lead to bigger muscle-pumping gains, says BJ Gaddour, C.S.C.S., "fast-paced workouts that burn roughly 30 percent more calories per minute than running on a treadmill".

There are following techniques apply to your Curl . They’ll stimulate your muscle fibers in different ways, spurring new growth and helping your biceps reach their full potential.

Techniques Are :
Switch your grip :Grab a pair of dumbbells and hold them by your sides with an overhand grip. Your palms should face behind you. Curl the dumbbells up by bending your elbows. Retain possession of your wrists as straight as possible.Perform as many reps as you can with the overhand grip, before flipping the dumb bells so your palms face forward. Perform as many reps as you can with the underhand grip.

Drop the dumbbells weight  :select  a dumbbell weight that’s challenging for 6 to 10 reps. Perform as many quality reps of the biceps curl as you can, stopping 1 short of failure. Rest for 15 to 30 seconds, and then repeat using a load that’s half as heavy. For example, if you started curling 200-pound dumbbells, drop to 100’s. That’s 1 round. Do 3 to 5 today, resting 60 to 90 seconds between rounds.

Weight is lower Go Slower :Select a load that’s 10 to 15 percent heavier than your weight so you can normally curl for 5 reps.  Slowly lower the weights, taking at least 5 seconds. 

Wait for more Strength : Compel during the biceps curl at the most difficult part—when your elbow is bent at a 90-degree angle—then increases the time your muscles hold the weights. 

Add more muscle : Perform warm-up exercise such as Jumping ,cycling,running and  chin-ups  at gym. 

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