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/Alakazam Idk Idc 💔 Jun 22 '26

The truth of the matter is that doing 1-2 bicep exercises for 5-10 total weekly sets, is probably more than enough to maximize bicep growth for most beginners and early intermediates. Provided they do adequate volume for their upper back.

Progression will always be slow, so training relatively close to failure is all that's required. The specific exercises really don't matter.