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Do you want the best workout for biceps? I’m sure you do. The thing is there is no one complete workout for biceps. The biceps consist of 2 heads and different exercises emphasize one head over the other head.

Alot of bicep exercises actually work the brachialis and the brachio radialis more than the actual biceps. And since they are in the same compartment of the arm they make the bicep peak look bigger.

The Workout for Biceps

Barbell Curl

This is a mass builder. What that means is it loads the muscle at its strongest position, the 90 degree point. For this reason you want to use a lower rep range (6-10) to make sure you maximally stimulate the size and strength fibers; the white fibers. It can be done with A wider grip for the short head of the biceps or a narrower grip for the long head of the biceps. If you were to use a special ar that allowed you to use a neutral grip you would have major brachialis stimulation, and of course the reverse BB curl takes the biceps out completely and focuses on the brachio radialis.

Preacher Curl

You can do this with a cambered barbell, but I like to use dumbbells and alternate them; do all my reps with left then right arm. Doing them off the back isolates them differently. Basically having the arm in front of you favors the short head and by moving only at the elbow it really helps isolate the bicep.

Dumbbell Curls

You can do these one at a time like a concentration curl, alternating so you can use more weight, do them with a neutral grip called hammer curls to get the brachialis… there are so many possibilities. My favorite is on an incline bench so it stretches the long head and emphasizes that.

There you have the 3 key Bicep exercises wt some variants, a good routine would be:

BB curl
4 x 20, 15, 12, 10
Wide Grip

BB Curl
4 x 10, 8, 6, 20
Close grip

Preacher Dumbbell Curls
4 x 12 reps alternating arms no rest

Incline Dumbbell Curls
4 x 12

DB Hammer Curls
4 x 15, 10, 8, 20

Reverse EZ bar Preacher Curls
4 x 20, 15, 12, 10

For more information on a proper bicep workout click here!


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