Tip: Use Progressive Reps to Build Biceps

If your biceps have stopped growing, it's time to try something new, like this superset. Check it out.

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The progressive building of reps, supersetted after the preacher curls, ensures that all the muscle fibers are recruited and hit hard.

Preacher Curl Supersetted With Dumbbell Curl

  1. Complete 8 reps on the preacher bench with the EZ bar.
  2. Then transition straight into seated dumbbell curls, working one arm at a time, progressively increasing the number of reps from 1 rep each side, 2 reps each side, 3 reps each side, and then finally 4 reps each side.

Why It Works

The angle of the preacher bench puts the arm in a forward arm flexion position, which places an emphasis on biceps brachii. As such, the brachialis is active throughout the exercise.

Preacher curls are much harder to complete than standing curls and place stress on the muscle at both ends and throughout the entire range of movement. Also, they prevent you from pulling your arms into extension to gain additional assistance from the long head of the biceps or assistance from the delts.

Michael Warren won the UK Personal Trainer of the Year award (2014). He is the owner of Michael Warren Performance Education, and has trained a number of professional athletes and teams. Follow Michael Warren on Twitter