Help targeting biceps & upper arms

[jeepfreak2002]

Hey all

I am having difficulty targeting my biceps. It feels like my forearms are doing more of the work, or are at least geting the better pump as I near exhaustion. I really concentrate on the muscle contraction, and have varied the weight both up and down in an attempt to target the bicepts better, but I'm still stuck. I generally do dumbbell curls, hammer curls, preacher curls, 21's w/ straight bar, and seated arm curls (seated upright with arms dangling)

Can anyone recommend a few exercises that really attack their biceps for me?

Thanks.

 

[chefbone]

I've been doin' super sets. Bi's and tri's. Good pumps. E-Z curl then tri pull down or dips.

 

[Throw2Far]

Run the rack before workout... shocks them like mad... many variations but for example go alt dumb curl : 30x6(6-on-each-arm), 40x5, 45x4, 60x4, 30x4... I can't give you real weights or even proportions its all intuition and feel...

 

[JL_204]

Do some heavy BBrows and some BB curls.
Ive noticed most of the people that complain about there biceps do so many different excercises for them.
If you make your back grow chances are your bi's will grow too.

 

[Throw2Far]

That and low reps are good for bi's growing. Most people forget heavy low rep bi's. I use to start with 5x5 Alt, 5x5 Hammer, 3x10 straight bar, 3x10 easy bar, 3x10-15 preacher for peak...

 

[bicepts101]

Hey all

I am having difficulty targeting my biceps. It feels like my forearms are doing more of the work, or are at least geting the better pump as I near exhaustion. I really concentrate on the muscle contraction, and have varied the weight both up and down in an attempt to target the bicepts better, but I'm still stuck. I generally do dumbbell curls, hammer curls, preacher curls, 21's w/ straight bar, and seated arm curls (seated upright with arms dangling)

Can anyone recommend a few exercises that really attack their biceps for me?

Thanks.

incline db curls