Here are a few sample workout routines that will serve you well for overall biceps development:
Routine 1
Standing barbell (or E-Z curl bar) curls
Alternating incline dumbbell curls
Standing (or seated) hammer curls
One-arm cable curls
Routine 2
E-Z curl bar preacher curls
Standing dumbbell curls
Reverse grip barbell (or E-Z curl bar) curls
Standing (or seated) concentration curls
Routine 3
Standing barbell (or E-Z curl bar) curls
Machine curls
To-the-front hammer curls
Cable curls with rope attachment
In all three of these routines, I start with a basic mass-building exercise, then move on to an isolation-type move, and then finish things off with a high isolation or peak building movement. I’ve also provided one exercise in each routine that will put some extra stress on your wrists and forearms as well as your biceps. Its important to develop your forearms and wrists as you progress or they will be prone to injury as you curl heavier and heavier weight.
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