At least a couple times per week callers ask me for top biceps development exercises and strategies to accelerate their progress.  While the strategies by way of sets, reps, tempo and rest can vary widely for individual needs, introducing new movements is crucial for success in all cases.

Here are a couple of my favorites in no particular order based on their efficiency and overall success produced for my clients over the years.  Fixing weak links to improve strength levels and optimize development is a top priority when designing routines for clients.  9 times out of 10 a new client has done standing or seated curls until the cows come home with little or no variety.  As a result strategic weaknesses will be in place limiting their success.

Seated DB Off Set Grip Curl- Great for the Biceps as well as forearm development

Seated Long Head Curl- Awesome contraction of the Biceps Peak!

For the fastest rates of progress Amino Load with 100% MR and Muscle Synthesis before, during and immediately after training to flood muscles with the perfect ratios of raw materials needed for accelerated growth and repair.

Learn more about customized training and nutrition programs to maximize your progress here.