The good thing about doing bicep workouts is you only need to focus on contracting the muscle. You can do this with weights such as dumbbells or a barbell, but you can even use your own bodyweight to create enough resistance to keep the tension on your biceps.
The main thing to focus on is keeping the tension on your muscles during the workouts and working on the contractions for the different muscles within the bicep.
Where should you focus?
- Bicep long head
- Bicep short head
What type of exercises can you do?
They will be curling exercises. However, you will need to focus on the contraction and maintaining the time under tension for as long as possible.
If you have access to dumbbells.
Use weights that will allow you to do up to 6 reps max. Then proceed to do drop sets until you fatigue the muscle.
If you don’t have access to dumbbells.
Find a horizontal bar or even use a table. Position your body with your feet so that you can curl up. Adjust your body’s position so that you increase the difficulty of the exercise.
The amount of reps should either go to failure or stop just short of failure.