1. Barbell Curl (Primary mass builder)
- 3 sets of 8-12 reps
- Stand tall, grip the barbell shoulder-width, and curl it up without swinging. Lower slowly.
2. Hammer Curl (Brachialis focus)
- 3 sets of 10-12 reps (each arm)
- Use dumbbells, keeping your palms facing each other throughout the motion.
3. Incline Dumbbell Curl (Elongating the bicep)
- 3 sets of 10-12 reps
- Sit on an incline bench, let your arms hang back, and curl with control.
4. Concentration Curl (Isolation movement)
- 3 sets of 12-15 reps (each arm)
- Sit down, rest your elbow on your thigh, and curl the dumbbell with a slow tempo.
5. Preacher Curl (Emphasis on the lower bicep)
- 3 sets of 10-12 reps
- Use an EZ-bar or dumbbell, keeping strict form.
6. Cable Rope Curl (Constant tension)
Attach a rope handle to a low pulley, curl it with both hands, squeezing at the top.
3 sets of 12-15 reps
