Biceps

Hi All!!

Whats your favorite work out for your biceps?

Be good to know any different ways that people have found beneficial.

Thanks

 

Biceps

I do 9 sets

3 sets close grip

3 sets wide grip

3 sets hammer curls

8-12 reps heavy as poss

 

Biceps

Bicep curls would obviously probaly be the best in terms of isolation. Barbell will hit them harder than an EZ bar and in turn a dumbell will ensure that a stronger arm doesnt take over when using a full bar. Chin-ups also hit them very well (palms inwards, at the top your palms should be facing your face).

 

Biceps

Heavy back session followed by 2-3 sets of heavy ez curls and 2-3 sets of light standing db curls. Nothing revolutionary I'm afraid.

 

Biceps

close grip pullups, BB curls, concentration DB curls

EZ bar preacher curls and single arm cable or bicep machine curls

 

Biceps

Working your biceps should be short yet intense. If you are to do 3 different exercises be sure that you are working the outer, inner and peak of the bicep so you get the full muscle. I usually do something like this;

Concentration curl 3 sets (superset with hammers)
E-Z preacher curl (both grips)
Straight bar curl/Incline dumbell curl

This workout for my biceps will take 20 mins tops with little rest.

 

Biceps

weighted close grip chins

barbell curls

hammer curls

 

Biceps

Hammer curls after a good back session and some cable work to keep the tension

 

Biceps

some curls
some pull ups
some behind you breast lifts
some cup & mug to mouth curls

 

Biceps

20 pints of guiness