The routine
Biceps · arm specialization
- Barbell Curl 4 × 10
- Incline Dumbbell Curl 3 × 12
- Hammer Curls 3 × 12
- Preacher Curl 3 × 12
- Concentration Curls 3 × 15
Best for bringing up lagging biceps.
Biceps Specialization
Biceps · arm specialization
If your arms are lagging, a dedicated biceps session adds the extra volume they need to grow. This plan curls from every angle: standing for overall mass, incline for the stretch, hammer for the brachialis, and preacher for peak contraction.
Run it once a week in addition to your normal pulling, and control the lowering phase of every rep.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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How do I make my biceps grow?
The biceps grow from volume and progression like any muscle. Adding a dedicated session that curls from several angles, on top of your back training, is a proven way to bring them up.
Can I train biceps every day?
No. Even a small muscle needs recovery. One or two focused sessions a week, plus the biceps work you get from pulling, is enough to grow them.
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