The following is a collection of Bicep Exercises. Bookmark this page as it will continuously be updated.

These Exercises are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

LIFT LONG & PROSPER

Standing Barbell Curls
5 sets x 8 reps + drop set rest 45 sec
- 5 sets x 8 reps (same weight) then drop set
- drop set = decrease 10lbs/set x 8 reps (or failure)

THE GUN SHOW

Cable Double Bicep Curls
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/curl - 0 )
- build up one pin/set to 4 working sets

KING SIZE MEGA PEAKS

Laying Cable Hammer Curls w/Rope
4 sets x 8 reps w/extra pump at top
- extra ¼ pump contraction at top of each rep
- build up to 4 working sets - rest 45 sec

HAMMERS FROM VALHALLA

Dumbbell Hammer Curls - Rack Runs
A.    Run Rack Up: 6 reps/set - increase 5lbs/set
B.    Run Rack Down: AMRAP/set -

21 GUN SALUTE

Barbell Bicep Curls - 21s
4 sets x 7 ½ reps, 7 sec iso hold , 7 full reps
- ½ reps = 7 reps from top to middle (90° to 0°)
- iso hold = 7 sec hold at middle (0°)
- full reps = 7 full range - regular (90° to - 90°)

BICEP BABA YAGA

Single Arm Bicep Curls L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- drop set = reduce one pin/set all the way down

MAXIMUM EFFORT BRO

Dumbbell (DB) Bicep Curls - Up & Down
6 sets x 6, 6, 6 reps (light, med, heavy)
- 1st, 3rd, 5th set pyramid up: light, med, heavy DB
- 2nd, 4th, 6th set pyramid down: heavy, med, light DB
- 5lb increases (eg: 20, 25, 30 lbs)

SLAYING WITH BIG PIPES

Dumbbebll Hammer Curls
Run The Stack Up: 6 reps/set - rest 30 sec
Run The Stack Down: AMRAP/set - no rest
- start 40% of max - increase/decrease 5lbs/set
- AMRAP = As Many Reps As Possible to failure

HARD ASS SAVAGE PEAKS

Dumbbebll Preacher Bicep Curls L/R
4 sets x 6 reps (3-0-1-0) + pump set
- rest 45 sec
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/curl - 0)
- last set/pump set = as many reps reps possible (1-0-1-0)