Even though the biceps are a small muscle group, it's still worth it to get some blood rushing into them. To make sure you're blowing out your biceps with the best possible techniques, we asked Andy McDermott, a featured athlete in Muscle & Fitness magazine and owner of Iron Cross Fitness, for all of the different variations to train your biceps with barbells, cables and dumbbells.

!-- Start of Brightcove Player --
 
!-- By use of this code snippet, I agree to the Brightcove Publisher T and C found at https://accounts.brightcove.com/en/terms-and-conditions/. --

!-- This script tag will cause the Brightcove Players defined above it to be created as soon as the line is read by the browser. If you wish to have the player instantiated only after the rest of the HTML is processed and the page load is complete, remove the line. --!-- End of Brightcove Player --