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Biceps Workout Tips
By Frank Melfa of

Here is a list of my favorite biceps exercises:

  • Straight-Bar curls
  • Preacher curls
  • E-Z Bar curls
  • Dumbbell curls (standing)
  • Dumbbell curls (seated)
  • Dumbbell concentration curls
  • Cable preacher curls
Here are some workouts using these exercises:

Workout 1   Sets Reps
Standing Straight-Bar 3 6-12
Preacher Curls (2 sets close grip, 2 sets
wide grip)
4 10
Seated dumbbell curls 3 10 each arm
Total sets 10  

Workout 2  Sets Reps
E-Z bar curls (Standing) 3 10-12
Preacher curls (using straight bar) 3 10
Standing dumbbell curls 3 10 each arm
Total sets 9  

Workout 3  Sets Reps
Straight-Bar curls 4 4-10
Cable Preacher curls 2 12
Concentration curls 3 12
Total sets 9  

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