A great routine to hit the both heads of the bicep brachii muscle. You will need just a pair of dumbbells and a barbell. The weight on the barbell should allow you to complete 6 tough reps. The weight for the dumbbells should be a weight you could do 15 reps with. To begin, start by completing standing barbell curls for 6 reps, use a slightly wider grip ( this is in order to hit the short head of the biceps or inner head). Right after you put the bar down grab the dumbbells and complete 12 reps of standing hammer curls, make sure to keep the arms tight to your sides and only allow the forearm to move. Hammer curls will help develop the outer head of the bicep along with the brachioradialis ( which makes your forearm look big). Rest for 90 seconds and repeat 3-4 more times.
Standing Barbell Curls 6 reps
SUPERSET WITH
Standing Dumbbell Hammer Curl 12 reps
Rest 90 seconds and repeat 3-4 times.
