An EMG-optimized routineThere is of course a myriad of ways of
combining the individual exercises, my personal recommendation for overall
biceps development (based on EMG measures) would yet be as follows
- Barbell curls - straight bar, supinated shoulder wide grip; explosive
concentric, controlled excentric movements, high loads, 6-8 reps - Scott curls - campered bar, supinated narraw grip; full stretch at
the bottom; medium load, 8-10 reps - Dumbbell concentration curls - switch between supinated and hammer
grip; medium load or supramaximal load (use sparingly) 10 reps (use other arm
for assistance, if needed)