1. Incline Bench Dumbbell Curl.
This is one of the most effective workouts I am personally doing for 4 years and receiving amazing results. The main focus of this workout is to concentrate on the peak muscle or the Bicep Brachii (Short Head). This is a concentric movement workout that helps squeeze the short head, thereby increasing the breaking down of most muscle fibers.
SET: 3 sets of 15,12 and 10 repetitions.
2. Hammer Curl.
Hammer Curl is one of the best Isolated workouts for building the Bicep long head. This workout doesn't include any other muscle movement, and so it creates maximum muscle tension. The best way to do this workout is by using an Arm Blaster. Attaching the Arm Blaster near your chest and then rest the elbow onto it. Then slowly lift one arm to the maximum concentration, slowly release it down, and lift the other arm slowly. The more slowly the movement becomes, the more difficult the workout is to perform, damaging more muscle fibers.
SET: 3 set of 15,12 and 10 repetitions.
3. EZ Bar Reverse Preacher Curl.
The Reverse Preacher Curl is much more powerful than a normal preacher curl. The Reverse Preacher Curl focuses on the biceps and works on the forearms, making it a superset workout for both biceps and forearms. This workout is better to do in a manual preacher bench and not on Preacher Machine. Reverse the arms and hold on to the short grip of the EZ Bar and the rest of the elbows on the bench and slowly squeeze the biceps and slowly release it. The tension on the biceps as well as on the forearms will be felt at the same time.
SET: 4 set of 10 repetitions each.
4. Single Arm Cable Curl.
Cable Workouts are very limited in biceps, but Bicep Cable Curl is still one of the best cable workouts for both long head and short heads. It is a bit difficult to perform this workout due to the cable movement, but once the cable is fixed, this workout is easy to perform and has a lot to improve in those two small muscles of the Biceps. It is an Eccentric movement and needs to be done slowly with less weight on the cable.
SET: 2 sets of 12 repetitions.
5. Spider Inward Curl.
This workout is the best finisher workout for the biceps. Using an incline bench to perform this workout makes this a lot more advance than a normal barbell curl. In this form, maximum tension is produced in the muscle fibers, and also this is an eccentric movement of the biceps, due to which more and more muscle fibers get damaged. This workout should be performed with the elbows fixed on the incline bench and stretching the arm outside of the bench.
SET: 3 set of 12 repetitions.
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