Biceps Exercises They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles. The plan is simple: it’s a five-move workout made up of three super sets. Do the moves in order, sticking to the sets, reps, tempo and rest periods ..... 1- Wide - grip standing barbell curl. 2- Close - grip standing barbell curl. 3- Regular - grip barbell curl. 4- Dumbbell biceps curl. 5- Hammer curl. 1- Wide - grip standing barbell curl This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cau...