Three best exercises for building biceps

Justlooking5

Justlooking5

Active member
What has worked best for you guys? I'm working on my three-exercise Doggcrapp training rotation. Right now I have:


1. Barbell Curls (EZ Curl as I was doing straight barbell for awhile)
2. Incline Dumbbell Curls (notice these really target the biceps and also allow for a good amount of overload)
3. Preacher curls? I think I had good results with these in the past. Don't want to do cable movements for the moment
 
I like ez bar curls and incline dumbbell curls but not preacher curls. Those are part of the reason why I've had to deal with tendinitis in my elbow area. When I stopped doing those everything seemed to heal up so I don't do those anymore. Standing dumbbell hammer curls are good too
 
alternating between wide grip / narrow grip bbl curls help isolate the inner / outer muscles.
the ones listed are good but i also do Dmbl 21's.
 
I forgot concentration curls.
Another way I've ready to grow them is to pump the blood through them every night via a small dumbbell and doing 80-100 reps, two sets. I clog out about 40-50 reps but it did seem to work.
 
I decided to go with Zottman curls, which I haven't ever tried before AFAIK.
Did them today for the first time and I think they will be effective.
 
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