Exercise For Biceps????

[redbullzeye]

Hey guys how many exercise u do for biceps???

[I_love_crows]

Usually 4 different exercises; 3-4 sets each.

[SiKkBaSs]

Originally Posted by I_love_crows

Usually 4 different exercises; 3-4 sets each.

Same...3 exercises 3x8-10

[brenderson]

i do 3-4 exercises 3x4-6 and compliment my bi's with back

[psychowolverine]

3-4 exercises...

[jgreystoke]

Now that I've been told to actually work them directly every week:

Direct:

EZ curl, and sometimes dumbell curl, you can supinate as you go up. Done very strict, back to the rack or wall. This is not a curl grip hang clean, like you see in most gyms

Indirect:

Weighted chin. Must be supinated grip ie chin, not pronate grip ie pullup.

Row has some effect too, but not as great because of the pronate grip.

[nitrored]

Originally Posted by redbullzeye

Hey guys how many exercise u do for biceps???

do you think you could start a couple more biceptzor threads today?

negs when I remember...

[Mark1T]

2 exercises per period of approximately 2 months, then switch to 2 other Bicep exercises.

[d3v]

sitting dumbell curls
close grip ez bar curl
wide grip ezbar curl

i'll sometimes do incline dumbell curls too. they really hit the bi's good.

[olinerules87]

I do 5x100 pink dumbell curls everday. I'm gonna be swolt gunz soon
jk


I do fullbody workouts so I usually hit them with chinups one day and then and iso 2 other days.
Fixing to switch to doggcrapp so I'll be doing one set every other workout

[JTwood]

Originally Posted by redbullzeye

Hey guys how many exercise u do for biceps???

i only do 2 different isolation bicep excersises, hammer preacher monday, spider dumbell friday. but i also row every monday and friday.


PS: dont be a curl monkey.

[gorkin]

first post. yey. what gets me sore every time is db curl drop sets. After warm-up you start with your highest weight, do 10 reps, drop weight about 15-20 pounds and do as many as you can. The next set you drop your highest weight by 5-10 and do the same but choose a lowest weight that you dont go under.

Another one is db curls but drop the weights in front of you, meaning youre standing with bent knees and your back in a 45 degree angle compared to the ground and your hands literally drop in front of you. Gets you pumped really good...

Another one is cable curls (upper pulleys) with both arms. Excellent pump.

[vinnie85]

2-3 bicep exercises 3 sets of 10 or pyramid of 4 sets

[LMW]

2 sets of weighted chin ups

[BreakingPoint8]

I normally do 3 biceps exercises. It's a small muscle group thus you don't need much more than 4 exercises at most. As long as you target both heads equally you should be fine.

[daazndood]

hammer curls
preacher curls
and sometimes reverse curls

4 sets each.

[Gaffigan]

1,000 sets of BB Curls.














Do what is right for you. With Bi's ... I feel like you should go (and go HARD) until you're very pumped. If that means doing only six total sets, then there you go. Six total sets is what works for you.

If that means doing twelve total sets, then do twelve sets, & your Bi's will make gains.

[Juggernaut33]

I do 3 exercises for my bis.

[Duckenheimer]

Just Chinups, especially with rings. Amazing stretch and contraction.

Have no personal need for curls right now. My biceps are growing fast enough, I'd rather devote the time that people tell me to do curls in to something that actually needs the extra work.

When I switch to a rowing movement, I will definitely include a direct biceps exercise, but probably no more than one till I have a good foundation, or if they lag (which I doubt they will for a while).

By good foundation I mean 16+ inch arms lean.

[-Lucifer]

4 exercises.

straight barbell curls (3 x 8)
incline curls (3 x 8)
preacher curls (3 x 8)
hammer curls (3 x 8)

that's a total of 12 sets for biceps in a week. works for me.

[Duckenheimer]

Originally Posted by Berserk13

works for me.

= the bottom line.

[I dont work at Ballys]

dude you seriously need to calm down with all these threads...

[-Lucifer]

Originally Posted by I dont work at Ballys

dude you seriously need to calm down with all these threads...

Try making a spade understand...

[t5machine]

Originally Posted by redbullzeye

Hey guys how many exercise u do for biceps???

do curls

[BOLT.]

1 barbell curl exercise and one-arm db rows and chins is all the work I get.

[phat_endo]

All I do for my biceps is chinups(assisted) and rowing.

[Hard Drive]

I do 3 exercises, 9 sets.
Then I get home and use this bench attatchment preacher curls and do 5 murdersets every two nights, like I get a weight I do 10 reps with and do 20 with, then come in and do more computer stuffs. That's gotten me a lot stronger, and bigger, biceps.

[mtsepulveda85]

rows 5x5 2 times a week and 3 sets of bb curls of 8 once a week no need for more its not ike am gonna get 18in arms and **** weightin only 165

[Tyciol]

All I do is chinups, I really should get to doing some curls again, but the dumbbells are in the basement and my chin bar is right next to my comp, I'm such a lazy ****.

[alam]

Usually only two exercises for two sets each, but then again that's on a pull day, not a dedicated arm day.