what is your bicep routine?

You would never be caught dead doing curls as a powerlifter!!!!

Joking aside, this is perfect for the powerlifter because it doesn’t take away from more imprtant activities (i.e., deads and squats) beacuse it is short and brutal just like we like it.

5x8 superset lying tricep extensions then jump up and curl same weight. Your arms shoud be spent after that.

Maybe throw in some heavy standing dumbell curls on another day.

that is all you need if you do it right.

Ring chin-ups (slowly, at least 3 seconds up, hold for at least 3 seconds, at least 3 seconds down).
Ring bicep curls
Australian chin-ups (bar)
Back Lever Pulls
Belly button drag curls
Pelican curls

not currently, though they've usually been a part of my rotation in the past

quote:

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You would never be caught dead doing curls as a powerlifter!!!!

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I have my own gym so I do them in the squat rack lol

For real though, I bet it would help a lot of injuries powerlifters get

pullups, chinups, rows, and pulldowns.

I rarely, if ever, do isolated bicep work and they look just fine.

3 sets of 10 reps each.
Reverse grip exercises bar
Close grip ez bar
Wide grip ez bar
Standing dumbell
Dumbell hammer
Overhead cable

I hate plate curls. I can't get anything from them

Grab a 45lb plate on each side and curl it.

The angle is different and plate curls is where I actually saw progress. Superset with hammer curls at the end of a workout.

For years I avoided bicep work a la "curls are for girls" and stuck with the main lifts - until I realized how underdeveloped they were and how much more prone to injury I was.