#1 – Direct Biceps Training
Your biceps already receive a good deal of stimulation from your basic compound movements. Even though direct biceps training is important, it is not absolutely necessary.
The following are some compound lifts that also stimulate biceps:
- Dumbbell/Barbell Rows
- Seated/Inverted Rows
- Power Cleans
#2 – Functions of Biceps Training
There are two key functions of the elbow: flexion of the elbow and supination of your forearms. Therefore, you only need two biceps exercises for adequate training,
- Straight bar barbell curl
- Cable curl
- Drag Curls
- Preacher Curls
- Hammer Curls
- Supinating dumbbell curl
- Supinating incline curls
#3 – Sets, Reps, & Frequency
- Frequency – perform a direct bicep workout once every 4 to 7 days. Specific frequency will depend on individual recovery ability.
- Sets – 2-4 sets total is recommended if you taking each set to concentric failure. If not, then you can perform 6-8 total sets.
- Reps from 4-12 will produce hypertrophy. 5-7 reps is the sweet spot range.