Tips to Fill up your biceps

Biceps is a Latin term meaning "two heads." As its name implies, the biceps brachii of the anterior upper arm features a long head and a short head. Each head of the muscle has its own origin, but shares a common insertion point on the lower arm. The long head occupies the lateral portion of the upper arm while the short head runs medially, or closer to the midline of the body. To "fill out" both halves of this muscle, select exercises that emphasize both heads of the biceps, and train using a set and repetition scheme for muscular hypertrophy. This article details how to perform two such exercises: preacher curls for the short head and incline dumbbell curls for the long head.
Preacher Curls for the Short Head
Step 1
Adjust the preacher curl bench so that you can sit upright with your armpits resting at the top of the machine.
Step 2
Select two dumbbells that you can curl about eight to 12 times. If you are not sure, err on the side of lighter until you are familiar with good form.
Step 3
Sit on the preacher curl and grasp your dumbbells. Lengthen your arms and and have your palms facing up.
Step 4
Bend at the elbow and squeeze your biceps. Keeping your shoulders stable, curl the dumbbell as high as you can while maintaining tension on the biceps. Due to flexion of the shoulder joint during this exercise, emphasis is placed on the short head. Focus on the medial portion of your biceps as you contract the muscle.
Step 5
Lower the dumbbells by extending the elbows to the start position.
Incline Dumbbell Curls to Define the Long Head
Step 1
Adjust a weight bench to a 45-degree angle.
Step 2
Select a pair of dumbbells that you can curl eight to 12 times.
Step 3
Lie supine on the weight bench and allow your arms to hang straight down along the sides of the bench.
Step 4
Turn your palms to face out. By performing this action, you should feel the back of your upper arm contacting the weight bench.
Step 5
Bend at your elbow and contract your biceps. Lift the dumbbells as high as you can maintaining contact of the upper arm on the weight bench.
Step 6
Lower the dumbbells to the start position slowly, feeling the elongation of the biceps. The position of the dumbbell incline curl allows for a deeper range of motion in the long head of the biceps.