01 1) Barbell Curl

Sets: 3 Reps: 8 Rest: 30

Complete the rep with the full range of motion and don’t make the common mistake of using your momentum to hoist the weight up, stand strong and complete slow and controlled.

02 2) Incline dumbbell curl

Sets: 3 Reps: 3 Rest: 60

The second exercise is the incline dumbbell curl; this is great for restricting that rocking movement as stated above. You will get the maximum tension from this exercise so start off with a manageable weight and maintain proper form.

03 3) Standing bicep cable curl

Sets: 2 Reps: 10 Rest: 60

Great exercise for targeting the deep tissue of the bicep.

04 4) Concentration curl

Sets: 3 Reps: 10 Rest: 30

The last exercise is the concentration curl which is one of the best exercises for bicep growth. There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.