Spartan Series #13 “Bicep Curls”

Biceps Curls

Briefly, on my arm days I do Biceps “AFTER” I have totally destroyed my triceps. I start my biceps training by doing lying cable curls doing as many sets of 12 as possible. Usually, the total number of sets tops out at around 12 sets of 12 reps. I will post a video of this exercise in the near future.

As soon as I’m finished doing lying cable curls I go to the mirrors with an E-Z Curl bar with only 25 lbs. plates on each side and I do standing biceps curls facing the mirror. I keep the movement as smooth and steady as possible. I try to control the descent of the bar to my upper thighs so I get some additional work. I do 5-7 Sets of 8-10 reps. Then, I add 5 lbs. and I do another 5-7 sets of 8-10 reps. Note that in between each set of standing biceps curls I do a set of dumbbell shrugs. I start at 40 lbs. and then I move it up to 45 lbs. then up to 50 lbs. then up to 55 lbs. etc. I try to go as high as I can and still be able to get 12 reps. I continue this back and forth between standing curls and shrugs until I do 2 complete cycles of 5-7 sets with sets of shrugs between sets of curls or until failure.

For the sake of instruction and example refer to the video posted above. Please note that what I have described is only a fraction of the exercises that I do for my biceps. When these are done I have alternating dumbbell curls, cable curls low and high. Each of which I will demonstrate in a future blog post.

For now, just know that biceps curls is a basic exercise that can help build solid mass gains to the arm. I like doing them as early in the biceps workout as possible so I can then focus on further isolation exercises for the biceps. Each exercise should be done to failure but be sure to start out with a mental goal for the number of sets and reps that you want to do. Then, exceed that goal.