Depends....what is ur fitness level right now? What kind of equipment do u hav access to?
Do as many different curls you can. You do lower reps with a higher weight to get bigger. Anywhere between 5-8 reps will help you increase mass quickly. Also work on your triceps as much as you can, that muscle is 60% of your arm. It will take time. Be patient. Good things come to those who wait.
close chin ups,ez bar 21s,spider curls. but must important hit the tris just as hard they make up must of the arm.
Beware of focusing too much on one area of your body. Guys who overkill on bicep work end up with cowboy gunslinger arms that they cannot straighten! If you're gonna curl loads then you should also do tricep work to keep the balance. Unless, of course, you want cowboy gunslinger arms... well... do ya!
*ping* [Spits into spittoon]
i like doing triceps more. i always see dude killing bis, an half a## on tris.
Triceps and biceps try 6x10 alternate dumbell curls rest 1 min between sets... 6xpyramid weight up and pyramid reps down skull crushers rest a min in between each set...barbell curls pyramid weight up and reps down till failure..do set after set no rest except changing plates till failure...rest 2 min do it again thn rest 2min 4x10 incline dumbells curls superset with tricep extensions...30sec rest between each set tricep pushdowns or pulldowns pyramid weight up and reps down no rest except changing weight till failure rest two min repeat...done
If you're a beginner, I recommend not isolating your biceps until you can do at least 10 reverse grip pullups.
Curls with the long bar