Bicep Exercises 1

The following is a collection of Bicep Exercises.

These are not full workouts but are exercises or techniques to add to your workouts.


bicep exercise: barbell curls - brogan

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 exercise: cable bicep curls - john thick

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


bicep exercise: dumbbell bicep curls deadbro

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)


bicep exercise: dumbbell hammer curls - brohees

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


bicep exercise: preacher curls tigricorn

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)


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