If you want to build bigger upper arms, you will have to include some sort of curls as a part of your turbulence training. And if you’re very serious about building biceps size, then you should be doing barbell curls.

Doing a barbell curl isn’t very complicated, simply grab a heavy barbell with a palms facing up grip, and curl it to your shoulders. Try to keep your upper arms as stationary (vertical) as possible to minimize shoulder involvement in the exercise.

But what kind of sets and reps should you do?

Biceps are no different than other muscles, so the same mass building principles still apply. It’s just a smaller muscle, so you don’t need quite as much volume. Most people do way too much biceps work.

Doing barbell curls for 3-4 sets of 8-12 reps at the end of an upper body workout is plenty. Go heavy, but don’t go crazy. Be sure to keep form strict.