Supinated bent over rows. This is one of the best biceps gainers there is. This biceps training exercise increases mass like no other routines can, and also effectively targets all other related muscle groups such as the triceps, deltoids, back muscles, and the latissimus muscles. You can carry a relatively large amount of weight in this biceps training exercise.

With the barbell on the floor, stand in front of it and bend your knees halfway (but not too much), and then lower your body almost parallel to the floor (but not too much that your lower back will round over). Keeping your spine straight, go to the starting position by lifting the barbell a few inches off the floor, closed palms facing outwards. This will be your position throughout the routine.

Slowly pull the barbell to your chest using only your arms. When moving your arms, keep your elbows close to your sides and not flared out to increase the routine’s effectiveness. It is important to keep your back straight or else this exercise will do more harm than good. When performed correctly, it will definitely increase the mass of your biceps, as well as the affected muscles.

Chin-ups. Yes, chin-ups. While the pull-ups are good for whole arms and your upper back, this biceps training routine does not only develop your upper body, it can focus on the biceps. This is essentially a curls exercise with your own body weight.

To do this, stretch up and grab an overhead bar, fists close together (around 4-6 inches apart) and closed palms facing towards you. So you’ll literally be pulling yourself up. Pull yourself up until your chin slightly goes over the bar. This is not a strict requirement; however, it’s logically the effective one, so try your best to get your chin to touch that bar.

Hammer curl. The hammer curl is a biceps training exercise that is similar to the alternate rotating dumbbell curl, but the forearm is not rotated. Simply stand up with two dumbbells on your hands to the sides, palms facing inwards. Lift your right forearm until the plate of the dumbbell almost touches your shoulder. Do not rotate your forearm. Also, keep your elbows fixed and do not let it move around. When done right, this biceps training routine not only develops your biceps, it also develops your forearm muscles.