Even if youโ€™re changing exercises consistently, there is still a chance that your program lacks other important elements that are necessary to spur biceps growth.

โ€œVolume, reps, intensity, weights, hand position, and the types of resistance youโ€™re using are all areas that require attention,โ€ says Goldโ€™s Gym Fitness Institute Expert Adam Friedman, C.S.C.S., CN. โ€œThere are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.โ€

Equally as important is examining the types of contractions youโ€™re using. โ€œItโ€™s not just about the concentric (raising), but also the eccentric (lowering) and time under tension (TUT),โ€ he adds. โ€œA lot of people do curls using too much weight and poor form. That removes constant tension from their biceps.โ€

Use these seven methods and exercises to shakeup your biโ€™s routine to get your guns growing.