Take one or two weeks off from any direct bicep exercise. Returning, you can do just about any bicep movement you choose. They all work (might be a big surprise for some people) to one degree or another. The trick is is to find out which works best for you and not everyone else. Must be two dozen direct bicep exercise I can think of at the moment; lying, sitting, kneeling, standing and even hanging. The system you use with them, and how they are placed in a workout, can be just as important also.
Keep the sets down to no more than 3 to 6, at the most, for the whole bicep workout. Reps between 6-10 with the progressive system. May want to include one BB and one DB version in the mix.
The exercises offered by Dantelis are excellent for most folks. Might want to pick one or two of these in a bicep workout.Three different direct exercises are really not needed. For the majority of people the BB curl (EZ bar if wrist/forearms are bothered) can be a mass producer. Try a little cheating on this one if you wish.. And not just of the last few reps. If doing 8 reps, all are in the cheating style. Heavy incline and concentration DB curls are excellent. Try having the arms near the body, and not out wide, when doing inclines. Good Luck
Side Bar: the original version of Concentration curls was with a slow, full ROM, up and down rep. The DB was usually light...maybe 15- 20 lbs or so. As you curl the weight concentrate on the action of the bicep. Seeing it in you mind becoming bigger than ever before and pumped with blood to it's extreme. Think of the peak of your bicep (even if you have genetic flat biceps) becoming like mountains. Arnold, and some of the old timers way before him, used this method at times. Original mind-body connection in pure BB'ing I guess. Usually done with higher reps and sets. And the last bicep exercise done for that workout. Pump paradise I know. But it did seem to help build some exceptional high peaked biceps back in the day, for some men.
