Who doesn’t want to build bigger biceps? How often have you slaved away doing all sorts of curls without getting that change in arm size that you after?
When planning your bicep routine it is essential to consider all the different grips as well as elbow placement.
What does this mean?
Elbow placement can either be in front of your torso (e.g. preacher curl), in line with your body (e.g. standing bicep curl), behind your torso (incline DB curl). When structuring the routine you would then want to move from forward elbows to lastly having them behind.
Grips – Wrist orientation is going to preferentially recruit different parts of your bicep and forearm
Palms facing down – pronated
Palms facing in – neutral
Palms facing forward – supinated
Keeping all of then above in mind, this is one of my favourite bicep routines that has helped many before you add size to their arms
A1. Close Grip Chin Up – 4 x 4-6 reps
Rest 10s
A2. Olympic Bar Bicep Curls 4 x 10-12 reps
Rest 120s
B1. Wide Grip Preacher Curl with Palms down 3 x 10-12 reps
Rest 10s
B2. Seated DB Supinated Grip Bicep Curls 3 x 10-12 reps
Rest 10s
B3. Incline Hammer DB Bicep Curls 3 x 10-12 reps
Rest 120s
Note: All the A exercises are done together, followed by the B’s.
