Good bicep workout?

[Roger&Me]

Can anyone reccomend a bicep workout that has worked well for them? My biceps have always been a lagging part on me. Oh, just some details, I'm not on cycle, so I'll need some decent recovery time between workouts, but other than that I'm open to just about anything.

 

[aragorn1500]

Try this.

 

[GDSGFT]

What are your stats? How are you currently training them?

In my honest opinion, deadlifts and rows

Try training your biceps and back on the same day, obviously the larger muscle first.

2sets of concentration/standing curls is all that's really needed.

Most people are going to tell you otherwise because what works for me won't always work for them. I love these bicep threads...

Let the posts begin

 

[His Grizzness]

What he said. ^^^ Do your pulls, your presses and your squats and your arms will grow.

 

[toyoda]

Stand in the squat rack put 20 pounds on the bar & do about 10 sets,,, you know like every other TOOL in the gym!!

I like what grizz said plus I throw in some concentration curls with the back of my arm against the incline bench & 2 sets of heavy hammer curls.

 

[Roger&Me]

thanks for the tips guys, I'll try to incorporate more multi-joint lifts to improve my biceps instead of just concentration. I have very thick, muscular triceps which don't match my thin measly biceps. Very distressing.

 

[jeep69]

close grip weighted chinups my man.

 

[karlHungus]

a staple of yours should be barbell curls

 

[hella swole]

Here is a bi workout someone gave me recently that has been wqorking quite well:

warm up 2 sets w/ alternating db curls, really squeezing

3 sets @ 8-10 reps of strict db hammer curls (use a weight that you can do up to 8-10 reps, but you cannot possibly get another rep without horribly cheating)

3 sets of barbell curls using same idea as the hammer curls above, your bis will be fried

 

[rationalist]

For a long time, I did only heavy compounds, powerlifting style. While my torso and legs were thick, tris were good, but bis especially were lagging. Deads and rows don't do much for my bis or most powerlifters. I have got some good bi growth with some biceps isolation movements last month.

I wholeheartedly agree on alt dumbell curls. This has really helped my bis. Then I do barbell curls with the cable. This seems to work better than barbell curls, probably because of the constant tension and nice negative movement. Then I use a machine curl (nautilus, hammerstrength, etc). On all three exercises, focus and squeeze. You should see some good bi growth that way. I know it's helped me.