I do bis once a week in my back workout. Here it is for my back...
1.Seated rows
2.Lat Pulldown (wide)
3.LatPulldown (close)
4.Serratus Pulldowns
than after those are completed I do the following....
5. One of these:
a) Incline dumbell curls
b) EZ bar preacher curls (wide)
c) Dumbell preacher curls (wide)
6. One of these:.
a) EZ bar preacher curls (close)
b) Dumbell preacher curls (close)
7.) One of these:
a) Reverse EZ bar preacher curls
b) Incline dumbell hammer curls
c) Dumbell hammer preacher curls (wide)
d) Dumbell hammer preacher curls (close)
8) One of these:
a) Preacher barbell forearm curls
b) Preacher dumbell forearm curls
c) Behind the back barbell forearm curls
9) One of these:
a) Reverse preacher barbell forearm curls
b) Reverse preacher dumbell forearm curls
Well how's it look for my bis and forearms?
And I CAN'T use the straight bar when doing curls because they give me severe pain (like a forearm splint type), that's why I use the EZ bar.