Here is a simple way to build your bicep muscle. You need the dumbbell bicep curl and you need a weight that gives you 8 reps. It is important that you take this bicep exercise to failure, this is the point where completing another rep is impossible, when you are done, pick a weight that is half of what you used for the initial step and hold the weight in the mid way position. Hold it for a count of 10 and then perform another set of dumbbell curls using the same weight you used initially! You will probably get about 6 reps. When you are done do some holds again. You keep doing this until you can no longer form a repetition. If you would like to download my free book that shows you how to build big biceps click on this link http://www.mindnmuscle.com/big-arms-survey/biceps_subscribe.htm