Best bicep exercises

[Vrilltrum27]

What did you guys do to grow your blow up your biceps when you weren’t seeing results?

Please let me know because I’m struggling to see bicep development.

 

[zconru]

Preacher curls imo and patience

 

[Aryan Ogre]

I've had success with behind the head cable curls and ez curls

 

[Vrilltrum27]

when u say ez curls are u just talking about barbell curls but specifically with the ez bar

 

[Randle]

What did you guys do to grow your blow up your biceps when you weren’t seeing results?

Please let me know because I’m struggling to see bicep development.

if you want some optimal shit, then id do a recline curl focusing on the bottom part where brachialis and biceps brachii have best leverage, also a reverse curl focusing on the top half range of motion for

 

[i_Mogger]

What did you guys do to grow your blow up your biceps when you weren’t seeing results?

Please let me know because I’m struggling to see bicep development.

preacher curls and spider curls worked best for me

 

[Vrilltrum27]

if you want some optimal shit, then id do a recline curl focusing on the bottom part where brachialis and biceps brachii have best leverage, also a reverse curl focusing on the top half range of motion for

It won’t load the pics for me but I’ll be sure to try those out so thanks.

 

[Vrilltrum27]

if you want some optimal shit, then id do a recline curl focusing on the bottom part where brachialis and biceps brachii have best leverage, also a reverse curl focusing on the top half range of motion for

For the recline curls if you don’t have a reclining bench could you just do them on a flat bench?

 

[RealNinja]

Keep it simple. Dumbbell or barbell/ez bar curls and something that stretches your biceps out like preacher curls or incline curls. 6-8 reps on the former and 8-12 on the latter. Add more weight over time & make sure you’re consuming enough protein and calories.

Arms and delts are my best body parts & all I ever do for biceps is preachers and DB curls. You really don’t need to do retarded shit like Bayesian curls or whatever

 

[Vrilltrum27]

Keep it simple. Dumbbell or barbell/ez bar curls and something that stretches your biceps out like preacher curls or incline curls. 6-8 reps on the former and 8-12 on the latter. Add more weight over time & make sure you’re consuming enough protein and calories.

Arms and delts are my best body parts & all I ever do for biceps is preachers and DB curls. You really don’t need to do retarded shit like Bayesian curls or whatever

Wdym 6-8 reps on the “former” and 8-12 on the “latter“ when I do most exercises I try to do 3 sets of 6 where I only have 1 or maybe 2 reps in reserve or sometimes to where 6 is failure

 

[RealNinja]

Wdym 6-8 reps on the “former” and 8-12 on the “latter“ when I do most exercises I try to do 3 sets of 6 where I only have 1 or maybe 2 reps in reserve or sometimes to where 6 is failure

Nigga, are you in 6th grade? 6-8 reps on the former meaning 6-8 reps on db & barbell curls and 10-12 reps on preacher or incline curls. Or you can do like 8-10 reps on both exercises.

Doing 6 reps on every set for every exercise is dumb as fuck. For every muscle & every exercise you should do some sets that are heavier & some that are lighter but for arms and delts especially do not do 6 reps for every set… thats both bad for growth & bad for your joint & tendon health.

Stop with this reps in reserve shit also… you’re probably small & not training hard enough. You don’t need to leave reps in reserve. Take your sets to failure & train as hard as you can. If you run into problems recovering from your workouts then 1. Remove sets 2. Make sure protein and calories are sufficient

 

[kzch72]

the lion does 4 reps of preacher curl to hyper extend his elbow

 

[TrueOgreGymcel]

@RealNinja gave the best advice in the thread so closed case. Keep it simple.

 

[Randle]

For the recline curls if you don’t have a reclining bench could you just do them on a flat bench?

i might just be stupid and misunderstood you but how would recline curls on a flat bench be possible?

 

[botchedbytaban19777]

pick any exercise that does the main function of the bicep (elbow flexion) and get strong at it