3 for arms

[flappybumcakes]

If you were going to do a 3-exercise bicep workout, what would it be? Currently I go:

1) barbell curls
2) incline hammers
3) preacher

And if I have time, some close-grip chinups. I'm steadily progressing with heavier weights and seeing progress. But I'm only a year in and wondered what more experienced folks thought. If there something I should sub out? Or should I switch up the routine instead of sticking with the same thing?

For each, I do four sets of six and one drop set. If that's off-base, lmk. And this isn't the only thing I do to get in shape, just one part I wonder about.

Thanks!

[air2fakie]

Many of us don’t have something we call a “biceps workout” and nevertheless, don’t scrutinize steady progress for curls to the extent that you do.

[TolerantLactose]

I kiss my biceps every night before bed. Don't ask me what I do for glutes.

[paulinkansas]

Just do chest and biceps. There's no need for shoulders, back or legs.

[coachcalande]

If you were going to do a 3-exercise bicep workout, what would it be? Currently I go:

1) barbell curls
2) incline hammers
3) preacher

And if I have time, some close-grip chinups. I'm steadily progressing with heavier weights and seeing progress. But I'm only a year in and wondered what more experienced folks thought. If there something I should sub out? Or should I switch up the routine instead of sticking with the same thing?

For each, I do four sets of six and one drop set. If that's off-base, lmk. And this isn't the only thing I do to get in shape, just one part I wonder about.

Thanks!

I often do the three you have there. Sometimes I’ll toss in concentration curls or spider curls swapping out a db movement.

[SuicideGripMe]

If you're doing a bro split (which many would argue against for natties but I often run), I'd make a bicep workout like follows...

Hammer Curls for the brachiallis 2-3x8-12, Preacher Curls with EZ Curl Bar 2-3x12-15, Incline DB Curls 2-3x12-15 for the stretch. That usually leaves me feeling pretty good on a lower frequency split. At the same time, you could probably get away with just hitting one-two exercises twice per week.