Biceps Workout Tips

• Biceps Curls with a Straight Bar are a must for Explosive Strength and Biceps Growth

• Be careful with this exercise as it places a lot of strain on the Tendons

• Do them Second in your Biceps Routine to make sure they have been fully warmed up

• Pre Exhaust your Biceps with a Lighter exercise first such as Seated Incline Dumbbell Curls

• Try Reverse Straight Bar Curls at the end of your Routine to help build the top of your Forearms (Brachioradialis) and Extending the Biceps Brachii

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These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Biceps Peaking Superset Routine - For High Peaking Biceps  New!

• Dumbbell Preacher Curls - 3 sets 8-10 reps superset with

• High Cable Curls - 3 sets 10-12 reps

Biceps Workout #2 - Targets the Head and Front of the Biceps

• EZ Bar curls - Warm up with 1 set of 15 light weight. Then do 4 sets of 6-10 reps

• Hammer curls - 5 sets 6-10 reps

• Alternating Dumbbell curls - 5 sets of 6-10 reps

Biceps Workout #3 - Strength and Size Routine

• Barbell curls- Warm up then 4 sets 6-10 reps

• Dumbbell curls - 5 sets 6-10 reps (Do not alternate reps)

• Machine Preacher curls - 5 sets 6-10 reps

More Biceps Exercises

• Incline Dumbbell curls (seated)

• Seated Dumbbell curls

• Concentration curls - Sitting on a bench, elbow on the inside of your knee allowing for strict defining biceps curls

• Cable curls - Use extension of choice such as the rope or a single hand

• Reverse curls - Overhand grip, Thumb over bar, Strict slow movements with lower weight targeting the forearms and the head of the Biceps.

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