Stubborn biceps

[holdontomea]

I've been lifting for around a year, my biceps have remained at an appalling 13 inches, whilst my forearms seem to have grown a lot, to around 12 inches. Are there any good lifts that I can do to isolate my biceps, I'm thinking about preacher curls, but the bench is expensive and my gym doesn't have one. thanks

[Somepersian]

e a t and add weight - i guarantee ur arms will grow

[rivoke]

13 inches is not bad at all for your age, how much weight have you gained in this year?

[Kameronn]

DB Curls, Chin-Ups, and Rows. Progress, eat, and wait.

[holdontomea]

13 inches is not bad at all for your age, how much weight have you gained in this year?

I've gained around 7-10 pounds this year, can't really remember

DB Curls, Chin-Ups, and Rows. Progress, eat, and wait.

I'll try doing more curls and chin ups, rows are my main focus at the moment as my back is lacking, thanks

[rivoke]

I've gained around 7-10 pounds this year, can't really remember

I'll try doing more curls and chin ups, rows are my main focus at the moment as my back is lacking, thanks

You are supposed to gain like 15 lbs just to get an inch on your arms so..

[Land_Down_Under]

Weighted close grip chin ups, overload e-z bar curls n reverse curls, single arm cable curls ( heavy even if just negatives)

[JCPH]

Judgin from the forearm growth you might be grabbin your dbs too hard
Loosin up your grip have your thumbs pointing outwards if you must
And concentrate on your curl
Dont always have to go heavy B 

(Likewise on any other bi routines BB preachers etc)

[17mahmoods]

I'm assuming that when you say your biceps are 13 inches it means your arm is 13 inches. So if you want you arm to grow you should focus on your triceps as well since they are 2/3 of your arm. So add in more triceps work with your bicep work. Close grip bench and dips are good triceps builders

[Budaan]

Yes, 17mahmoods is right. Common mistake to only see the biceps as arm size. Try one of these sets out and see if they wont grow!

Superset: Close Grip Bench Press with Concentration Curl for five sets.
Superset: Preacher curls with seated overhead tricep extensions for five sets.
Superset: Cable tricep extensions with cable rope hammer grip curls for five sets.

[Sjallday]

I Agree with the posts above. Also, If you wanna get the best results, hit all heads of the bicep with different grips and types of curls. Make sure to get adequate volume as well.