1. Bend over: This is the most classic biceps training movement, which can be performed with barbells or dumbbells. Hold the barbell or dumbbell with both hands, keep your elbows close to your body, and then slowly bend your arms upward until the dumbbell or barbell touches your forehead. Then slowly put it down and repeat this action.

2. Concentrated flexion: This is a more targeted training method, mainly aimed at the long head of biceps brachii. Take a dumbbell in each hand and sit on the stool, with your arms hanging naturally. Then slowly bend your arm upward until the dumbbell is close to your forehead, and then slowly put it down.

3. Sit-ups and barbell bending: This is a common training method in the gym and can be done at home. Lie on the bench, hold the barbell with both hands and keep your arms straight. Then slowly bend your arm upward until the barbell touches your forehead, and then slowly put it down.

4. Hammer bending: This is a very effective training method, mainly aimed at the short head of biceps brachii. Hold a dumbbell in each hand, stand or sit down, and your arms naturally droop. Then slowly bend your arm upward until the dumbbell is close to your forehead, and then slowly put it down.

5. Alternate bending: This is a very challenging training method, which can increase the difficulty and intensity of training. Choose two dumbbells with different weights. Hold one dumbbell with one hand and the other dumbbell with the other. Then bend alternately, first with one hand and then with the other.