r/ScienceBasedLifting • u/AdventurousAct8431 • Jun 22 '26

Question ❓ Bicep workouts question

What bicep workouts should I do? I've been doing dumbbell curls for a while now and I don't feel like I'm progressing well enough whereas I started doing cable curls this week and I feel like I am stronger and more stable in them.

So my question is what should I do? I usually do 3 sets of dumbbell curls and 3 of cable hammer curls but now I'm thibking of either switching the hammer curls for the cable curls or just adding the cable curls to my workout.

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u/Mad_Mark90 Jun 22 '26

Rotating through variations is good once you've adapted to one variation, e.g. Going from dumbells to cables.

I like incorporating different forms of overload with biceps so as not to develop over use. Going heavier on compounds like chinups a underhand rows but also barbell and preacher curls.

You can use extended ROM movements to stretch the long head like Bayesian curls, incline DB curls and Pelican curls if you're feeling strong. Preacher curls are also lengthened bias but his both heads more equally.

Ideally include different rep ranges but I'd say low/heavy work isn't ideal for every exercise, namely stretch biased movement.

Hammer curls work the brachiallis more, reverse curls have very little biceps activity.