Biceps are some stubborn-ass muscles!

[<9-milli>]

the rest of me has developed almost perfectly, but my biceps are laggin behind?

what's the secret dudes?

[GarthsDog]

preacher curl
concentration curl
dumb-bell curl
dumb-bell hammer curl
reverse bar bell curl
wrist extension

beginner
1-3 sets
10-15 reps
three times a week

Intermediate
2-4 sets
8-12 reps
2wice a week

Advanced
3-5 sets
6-8 reps
2wice a week

[Spliff Star]

whats your routine

[nalej]

Yea do preacher curls. I think with biceps a lot of it is genetics.

[Kronz]

Try switching up the equipments, I switched to cables for a month and saw a pretty good improvement.

You don't need to do 3-4 sets of 8 different exercises unless you're Arnold, pick one from regular curls, one from concentration/preacher, and one for brachialidis(sp?) (hammer/reverse) and maybe some direct wrist extensor/flexor work.

And of course make sure you're focusing on using your biceps to lift.

And yes genetics and yes biceps are frustrating for most people

[plinko]

I have the same problem but my triceps are on point. I don't see the point in spending a lot of time doing isolation exercises for biceps when its a genetic thing as already mentioned. Plus, triceps are larger muscles than biceps so big tri's make your arms look bigger. I would stick to doing rows, pull ups, and pull downs which work your bi's and back simultaneously.

[<9-milli>]

Try switching up the equipments, I switched to cables for a month and saw a pretty good improvement.
You don't need to do 3-4 sets of 8 different exercises unless you're Arnold, pick one from regular curls, one from concentration/preacher, and one for brachialidis(sp?) (hammer/reverse) and maybe some direct wrist extensor/flexor work.
And of course make sure you're focusing on using your biceps to lift.
And yes genetics and yes biceps are frustrating for most people
Yeah, I've seen some improvement since switching to resistance bicep workouts.

[Q-TwEEzY]

shouldn't really isolate the biceps more than twice a week. They are small relative to other muscles and can easily be overtrained.

[Point Blank Era]

I dont think it really has to do with genetics. I just believe its a really hard area to develop. Full range pull-ups are the way to go. Closed grip, under hand grip, ect. If you can only do so many look into getting one of those bungie straps that hangs down toward a persons feet.