Pair alternating dumbbell curls with triceps barbell presses and double crunches; EZ-bar curls with one-arm dumbbell extensions and weighted decline situps; and concentration curls with triceps rope press downs and hanging leg raises.
Do a set of each exercise in a pair one right after the other, then repeat for multiple sets before moving on to the next trio of exercises. Workouts may also be designed by grouping muscles by whether they push away from your body or toward your body.
For example, when you do dumbbell curls and barbell curls for your biceps or dumbbell rows and lateral pull downs for your back, you are pulling weight toward you. In contrast, when you do barbell bench presses and triceps extensions you are pushing the weight away from you.
Anytime you perform a back exercise, your biceps are the secondary or assisting muscles. Hence, your biceps will be pretty exhausted after you do a back exercise. Pair lateral pull downs with dumbbell curls, one-arm dumbbell rows with cable curls and seated cable rows with hammer dumbbell curls. Incorporate push and pull workouts for two weeks as a way to vary your training every four to six weeks, engaging your biceps in a different way to prevent training plateaus.
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What's the best exercise to start your workout with? The answer to that doesn't generally change: Do the movement in which you can move the most weight. Since there are essentially no multijoint exercises for the biceps—the chin-up is probably closest, which works the lats and biceps, but it's not considered a strict biceps move—your choice is among a wide selection of single-joint exercises.
When choosing exercises, it helps to think of a question like this: How much weight can you lift when doing one-arm concentration curls versus standing barbell curls?
Most likely, the barbell curl came out on top—and yes, that's the one you should start with. Standing barbell or dumbbell curls should be your go-to first movement for biceps training. Trainers have long argued that falling into a comfort zone is one of your biggest enemies in the gym.
If you're doing barbell curls first in your routine, the last thing you want to do is get comfortable and choose the same weight you've been handling for 10 reps workout after workout. The beginning of your routine is the best time to challenge your strength! After warming up, do relatively heavy sets as low as 6 reps to really stimulate your arms. Your biceps grow larger only when you make demands on them above and beyond what they're accustomed to.
So push yourself—especially on those first sets before fatigue starts to set in. A little biceps anatomy can help you emphasize though never isolate one of the two heads over the other. The long head which makes up what's called the biceps peak is located outside of the short head, so using a grip inside shoulder width on barbell curls emphasizes its development.
On the other hand, using a grip that's well outside shoulder width shifts some of the focus to the short head. One approach I've used on barbell curls is to do 2 sets with a slightly closer grip and 2 more with a slightly wider grip, rather than 4 sets with the same shoulder-width grip.
That allows you to shift the emphasis slightly on your different sets, which is still the first exercise in your arm workout. It's possible to target the long head or short head by choosing the appropriate curling movement. Simply keep in mind that a fully stretched muscle is capable of a stronger contraction. Nowhere is this distinction clearer than when comparing incline-bench dumbbell curls—in which your arms hang straight down behind the plane of your body—against preacher curls, where your arms are well in front of the plane of your body.
With the incline curls, the long head is fully stretched in the bottom position; with preacher curls, it's hardly stretched at all.
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