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Follow these dos and don'ts of developing bulk in the biceps.

When training your biceps, your workouts should focus on preacher curls, concentration curls and other exercises in which your hands are in a fully supinated position. The importance of proper hand positioning cannot be overstated for maximum efficiency and success in your quest for big biceps.

To those non-workout types, they're simply known as "Popeye muscles," the bulging beauties that the old, tattooed sailor would pop to life after tipping back an invigorating can of spinach.