IN DESPERATE NEED OF MORE BICEPS
SIZE? HOW ABOUT A TOWERING PEAK
OR MAXIMUM STRENGTH? FROM MASS
BUILDERS TO BURNOUTS, WE ASKED SOME
OF THE WORLD’S TOP TRAINERS TO PICK
THE VERY BEST BICEPS EXERCISE FOR
BY MICHAEL BERG, NSCA-C.P.T.
“THE BEST” IS A REMARKABLY FLUID CONCEPT. Debates
We know you may look at the following choices by our selected panel of
Is the standing barbell curl really the best biceps mass move?
Does a preacher curl trump an incline dumbbell curl for the No. 1 peak
That is, this list as a whole constitutes a kick-ass collection of proven,
dependable exercises. Hate on a few if you must, but we think together
they could make for the best biceps workout you’ve ever done.
EXERCISE
experts’ picks into one killer training
session. We recommend doing this
SETS REPS
Close-grip Chinup 4 10
Standing Barbell Curl or
Barbell Curl 21s 4
4 10, 10, 8, 6
21 (7, 7, 7)
EZ-bar Preacher Curl 4 10, 10, 8, 6
Dumbbell Hammer Curl 3 15, 12, 8
Lying Cable Curl 3 12, 12, 12
Standing Cable Curl Dropset 2 To failure
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