Lifting

Gain weight and get stronger and bicep size will increase. Do chin-ups multiple times a week and when you can do over 12 quality reps do them weighted. A couple hard sets of curls a couple times a week probably won't hurt either.
 
Curls, any of them. Slow them down and flex that bicep at the top and just stare at it.
 
Lat pull downs have been pretty good at adding thickness to my arms. Constant tension and really focus on bending ur arms
 
Hyde said:
Gain weight and get stronger and bicep size will increase. Do chin-ups multiple times a week and when you can do over 12 quality reps do them weighted. A couple hard sets of curls a couple times a week probably won't hurt either.
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IMHO, looking at OP's avatar, the advise "gain weight and get stronger...and probably: Do chin-ups" does not apply.
 
hairygrandpa said:
IMHO, looking at OP's avatar, the advise "gain weight and get stronger...and probably: Do chin-ups" does not apply.
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OP didn't give us much to work with, so he didn't get much. And don't forget banded pull-ups: buy a $20 average band, hang it from the rack, put your shins in it and get pulling! If he still can't pull himself up with that big of an assist, there likely needs to be some fat loss anyway (shrinking his arms but ultimately making his frame and arms look more jacked).
 
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