Bicep variation

[bhindibhagee]

Basically, i try to vary my workouts as much as possible and find that i have very little imagination when it comes to biceps.

All the movements i can think of to isolate the biceps are hammer curls, concentration curls, barbell curls, cable curls, dumbell curls, close-grip chin-ups...there are quite a few there, but they all pretty much hit the biceps in the same way, whereas with other muscle groups i can really mix it up.

So, any ideas on other bicep movements?

 

[newf]

Incline bench either back down or chest down.

 

[malkore]

One reason all bicep moves are the same...is because the bicep only flexes one way...you can't 'hit it from different angles' like y ou can other, larger muscle groups.
What you can do to work it a little differently is change grips: supinated, pronated, and neutral. Hammer curls for neutral, dumbell/barbell for supinated, and reverse curls for pronated (but I wouldn't focus too much on these).

I'd suggest making hammer curls a staple of most of your workouts, and then rotate occassionally between BB's, DB's, preacher curls, etc.
Close-grip chins work the lat muscles a lot too, so I consider them more of a compound back move that hits the bi's really hard.

keep concentration and cable curls for the end of your bicep sets, as more of a 'pump em up' kinda thing since they aren't the best mass builders.

Also, newf gives a good suggestion. you can also just lean back into the wall at a slight angle, and do the same thing. Its so much harder when you slightly pre-stretch the biceps by angling the body. Use dumbbells...bars are too awkward.