By Frank Melfa of bodybuildingbyfrank.com

Here is a list of my favorite biceps exercises:

• Straight-Bar curls
• Preacher curls
• E-Z Bar curls
• Dumbbell curls (standing)
• Dumbbell curls (seated)
• Dumbbell concentration curls
• Cable preacher curls

Here are some workouts using these exercises:

Workout 1	Sets	Reps
Standing Straight-Bar	3	6-12
Preacher Curls (2 sets close grip, 2 sets wide grip)	4	10
Seated dumbbell curls	3	10 each arm
Total sets	10

Workout 2	Sets	Reps
E-Z bar curls (Standing)	3	10-12
Preacher curls (using straight bar)	3	10
Standing dumbbell curls	3	10 each arm
Total sets	9

Workout 3	Sets	Reps
Straight-Bar curls	4	4-10
Cable Preacher curls	2	12
Concentration curls	3	12
Total sets	9

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