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How to fix flat biceps

Posted by: Bailey

I am now 53 years old and have been weight training for quite some time now. Problem is that my biceps are extremely flat even though I do not carry much body fat.

I am confused to what exercises / how many times a week / sets /reps/ should I be training biceps, as to over train would be counterproductive.

Current programme looks like this:

Day 1. (Tuesday) Standing barbell curls, incline dumbbell curls, concentration curls all 3 sets of 8 -10 reps to failure

Day 2. (Friday) Standing dumbbell curls, cable preacher curls, reverse curls all 3 sets of 10 - 12 reps to failure

The programme above has been my routine for the last 6 months or so.

My triceps are acceptable compared to my biceps.

Re: How to fix flat biceps

Posted by: Paul

Two exercises that I have found really round out the biceps are close grip palm up pull ups and incline dumbell hammer curls. I hope this helps,


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