What is a good biceps workout?

Answer:
The biceps get a lot of stress from many of

the exercises that we do that are traditionally done for the back. Pull ups, rows, and pull downs are all exercises we think of as back exercises, but are also tremendous bicep builders.

However, if we really want these exercises stress the bicep to its limit, it's good to perform it as the second part of a, you guessed it, super set. Because the back muscles are also involved in these pulling exercises, it is necessary to pre-exhaust the biceps with an isolation movement before performing them.

First, either load a barbell, get out some dumbbells, or set up the curl machine for a set of bicep curls. Second, make sure your pull station is set up. Whether you plan on doing pull ups, rows, or pull downs, have it ready so that you can move quickly to it.

Now do your curls using good form until you reach failure, then move as quickly as possible to your pull station and perform that exercise until you reach failure. You should aim to reach failure anywhere from 8-12 reps. Because we have pre-exhausted the biceps, the biceps will be targeted to a greater degree on the pulling exercise.

In a later article, I will discuss how pre-exhausting can be done to effectively target the back on the pulling exercises.


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