If you want to get incredible bicep mass you will have to do the standing barbell curl and the standing barbell cheat-curl exercises. The cheat curl actually means the use of a heavy weight that you normally can't lift in order to make the muscles of the upper body 'swing' the weight up, hence cheating, but you should only cheat enough to complete the curl. In this way The biceps are forced to work to the full throughout the movement.

If you go over the top in cheating you will only end up defeating the object of the exercise, which is to get the biceps to work 100% and get them accustomed to heavier weights so that you can later increase in strict barbell curls.

The biceps are made up of two different muscular heads that need different training techniques. The biceps peak is formed by the outer head and you are able to see this through the following manner: By putting your biceps of one arm contracted as you would in a front biceps pose, you then put a finger from the other hand on the peak of the muscle. Then, maintaining your finger in position on the muscle, just lower your arm to your side and you will find that your finger is positioned on the outside of your biceps, on the outer head.

Proven outer head exercises include concentration curls that curl inward towards the middle of the chest, narrow grip barbell, hammer curls and preacher curls. Hammer curls are performed with dumbbells making sure the thumb is facing upward throughout the exercise and in a cross-body fashion resulting in the dumbbell being lifted across the body, finishing with the thumb uppermost and the dumbbell against the chest. Hammer curls are also effective for brachialis development, being the muscle that is situated under the biceps and is clearly visible between the biceps and triceps during a rear double biceps pose.

The triceps muscles of each arm have three heads: the inner, medial (termed here as the 'lower' triceps), and outer heads. Probably the best exercise to improve the lower triceps is weighted dips, and dips in which the arms are only straightened three-quarters of the way, whilst keeping tension on the triceps throughout. The outer triceps respond to movements in which the hands are in a 'thumbs-up' position: exercises include triceps pressdowns with a rope, dips, dumbbell kickbacks, one-arm cable pressdowns with the palm facing up, and many others.

The inner triceps respond to movements in which the thumb is turned inward, and include lying or standing barbell triceps extensions, triceps pressdowns with a bar (palms facing down), one-arm cable pressdowns (palm downward), close grip bench presses, and many others.

The arm muscles should never be over trained as these muscles are so important for exercising other parts of our body including the back and chest. While planning your workout routines this point should always be taken into consideration, for example that there are a few days between arms, back and chest workouts. A good tip is to do arms straight after shoulders or just on their own.

The quantity of sets that the arms need in order to see the right results will all depend on how intense your exercises are and what you recovery time is. This really is a personal thing so you will just have to try it out for yourself and stick to what ever produces your best muscle gain results.