How to train your biceps?
Start heavy! A seemingly benign question is how to train your biceps? What’s the best exercise to start your workout with? The answer to that doesn’t generally change: Do the movement in which you can move the most weight. Since there are essentially no multijoint exercises for the biceps—the chin-up is probably closest, which works the lats and biceps, but it’s not considered a strict biceps move—your choice is among a wide selection of single-joint exercises.
When choosing exercises, it helps to think of a question like this: How much weight can you lift when doing one arm concentration curls versus standing barbell curls? Most likely, the barbell curl came out on top—and yes, that’s the one you should start with. Standing barbell or dumbbell curls should be your go-to first movement for biceps training
As you progress through your arm workout using different angles to focus on one or both of the biceps heads, consider adding movements that better isolate the muscle. Concentration and preacher curls, in which your arm is stabilized by pressing against your inner thigh or a bench, almost completely eliminate your ability to use momentum. As I mentioned earlier, these kinds of movements require you to reduce the amount of weight you can use, so they’re best done toward the end of your biceps workout.
Finishing off your biceps workout with forearm exercises makes sense because your smaller forearm muscles assist on many of your biceps curls. As the smaller muscle group, they should typically be trained last. If you ever flip them and do forearms before biceps, you’ll realize the limitations in just holding onto a bar!
Reverse curls, in which you use an overhand grip, target the brachialis and brachioradialis, and wrist curls focus on the lower arms. Grasping a bar and flexing your wrists (wrist curls) works the wrist flexors on the underside of the forearm, while extending your wrists back (reverse wrist curls) target the extensors, which are the small muscles of the top of the forearm.