To fully develop showstopper muscle, take advantage of both shortened and stretched position exercises.
To thoroughly train biceps, you should think about angles instead of strength. Biceps should be trained in shortened and fully stretched starting positions. An example of the shortened starting is the bent over one arm curl and an example of the stretched position is the incline curl. Dumbbells are a safer option because barbells often cause forearm splints.
Sleeve Busting Biceps Workout
- Bent Over One Arm Curl – 3 to 4 sets of 8 to 12 reps
- Incline Dumbbell Curl – 3 to 4 sets of 8 to 12 reps
- Hammer Curl – 3 sets of 8 to 12 reps