Complete biceps workout

[Pnadar]

Hi,

I came to know from a workout apps:

That there are almost more then 8+ exercise for biceps.

But is it required to do all that workout or few is sufficient.

For eg:
Barbell curls
Dumbell curls
Incline dumbbell curl
Hammer curls

Will the above exercise would be sufficient or further exercise required to get complete biceps workout done?

Thanks…!!

[helpfit101]

Just do a one curl. I recommend regular dumbbell curl. <= short answer

[Violander]

1 or 2 exercises are more than enough.

Barbell Curls + Hammer Curls

[cagliostro]

What I personally do every 4-5 days:

Standing or seated incline alternate DBs twist curls 3x8-10 - 1' 30"
Concentration curls or Seated High-pulley cable curls 3x12 - 1'


If I trained 'em once a week I'd add a couple of sets of whatever curl variation.

[AdrianPerry]

Bicep routine is pretty straight forward-

EZ Bar Curls - Can be replaced with barbell curl or preacher curl
DB Hammer Curls

Then I usually throw in a cable curl exercise too, just to add some volume to the workout.

[NickDykstra]

Never really agreed with just a couple exercises as being sufficient enough to build your biceps. But that's just what I believe I guess. I do 5-6 isolated bicep exercises twice a week right now. Personally I love it and love the results.

[jgreystoke]

There are lots of curl variations.

On a day you are hitting arms, do say EZ curl and hammer it home with a good protocol like 5 x 10.

A few days later, do a different variation like hammer curl and hammer it home with 5 x 10.

Train progressively, adding a little iron to the bar regularly. If you are curling about the same weight next year, for about the same reps, your bis will have no good reason to be much bigger.

[Jo3Buddha]

Ez bar curls widegrip 3x8
Cable curls closegrip 3x10
Spider curls 3x12/15

This way I get plenty of rep ranges, different weights and also work some forearm with the cable curls. Spider curls really hit the biceps hard and are good as a finisher.

[BigTea]

Inclined dumbbell curls are also badass!!