Biceps

Yes, I know, curls are for girls but i like the proportioned look. But one question, it seems as though biceps are a difficult body part for me to train because there is really only one movement. Could anyone give me some extra exercises I could put in my routine.
 
I do biceps and triceps the same day, and here is what the bicep routine consists of:
 
-standing dumbbell curl
-concentration curl
-cable curls, arms straight out like a cross and keeping elbows still
-barbell curl
 
It feels as though I'm not putting enough emphasis on biceps because all of my other body parts get trained in more variety.

Biceps get hit doing...

rows
chin ups
mixed grip deadlifts

The biceps are a small muscle group compared to things like legs/back/chest etc...

There is never a need to put THAT much emphasis on your biceps. regardless of what you may think, they are getting worked enough if your doing compound movements + a few isolation's.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

u can switch pronated to suppinated grip etc or vary the width of ur grip on everything to change how it works ur biceps.
try suppinated close grip pullups

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

like nmoney said,  rows, deads and pull ups.   If you want to try some other body part specific exercises,  hammer curls, reverse barbell curls.

Nm0ney34


Biceps get hit doing...

rows
chin ups
mixed grip deadlifts

The biceps are a small muscle group compared to things like legs/back/chest etc...

There is never a need to put THAT much emphasis on your biceps. regardless of what you may think, they are getting worked enough if your doing compound movements + a few isolation's.

I agree.

Anytime the elbows are forced into the point of flexsion against an external resistance, the biceps respond as either the agonists or synergists. Rows, chin-ups / pull-ups and another time of row will work the biceps adequately.

You can do direct biceps movements, but then again it's not always necessary. Biceps are a small muscle group, they only require little work to respond. I normally do bicep movements during my splits and eliminate them during full body routines.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant