Even if you’re changing exercises consistently, there's still a chance that your program lacks other important elements that necessary to spur biceps growth.

“Volume, reps, intensity, weights, hand position, and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, C.S.C.S. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

So before you pick up another dumbbell, make sure you commit these seven key bicep training methods to memory. The rest is sweat—and some of the best muscle growth you've seen.