Note: as this exercise requires more effort, you might want to lighten the load. To grow your biceps, the rep ranges will rely on the weights you've out there and your skills. Keeping your arms stationary, exhale as you curl the weights as much as shoulder stage while contracting your biceps. What number of Reps and Sets to Grow Biceps? However you may even see isolation workout routines like bicep curls programmed with 10-15 reps. Why: There aren’t many workouts that concentrate on the three main muscles that make up the biceps - the biceps brachii, [shop AquaSculpt](https://www.shinobilifeonline.com/index.php?action=profile